Muscle Atlas
Lower Back
Practical training region around the lumbar spinal erectors.
Hip-hinge and free-weight compound lifts can create high isometric demands.
Open in interactive Muscle AtlasTraining-relevant regions
These labels help with training navigation. They are not presented as completely isolated muscles.
Exercises for this area
The selection is curated around training roles. It is not a ranking or a claim that one exercise is optimal for everyone.
Classic exercises
Barbell Row
Barbell
Established
Classic exercises
Back Squat
Barbell
Established
Classic exercises
Romanian Deadlift
Barbell
Established
Classic exercises
Rack Pull
Barbell
Well supported
Classic exercises
Deadlift
Barbell
Established
Classic exercises
Back Extension
Bodyweight
Well supported
Isolation exercises
45-Degree Back Extension
Bodyweight
Well supported
Isolation exercises
Reverse Hyperextension
Machine
Limited direct evidence
Bodybuilding Classics
Good Morning
Barbell
Bodybuilding Classic
Classic exercises
Sumo Deadlift
Barbell
Well supported
Bodybuilding Classics
Stiff-Legged Deadlift
Barbell
Bodybuilding Classic
Classic exercises
Bird Dog
Bodyweight
Established
Isolation exercises
Superman Raise
Bodyweight
Well supported
Bodybuilding Classics
Zercher Squat
Barbell
Bodybuilding Classic
Bodybuilding Classics
Pendlay Row
Barbell
Bodybuilding Classic