Here are five safe, functional lower back strengthening exercises that target the lumbar extensors, glutes, core and hips. All of these muscles stabilize and support the spine.
- Bird-Dog
Target: Lower back, core, glutes
Benefits: Improves spinal stability, coordination, and muscle endurance
How to do it:
- Start on all fours in a tabletop position.
- Extend your right arm and left leg simultaneously, keeping your hips level.
- Hold for 3–5 seconds, return to start, then switch sides.
- Perform 8–10 reps per side.
Tip: Keep your back flat — avoid arching or sagging your lower back.
- Glute Bridge
Target: Glutes, lower back, hamstrings
Benefits: Strengthens posterior chain, reduces load on lumbar spine
How to do it:
- Lie on your back, knees bent, feet flat on the floor.
- Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
- Hold for 3–5 seconds, then lower slowly.
- Do 10–15 reps.
Progression: Add resistance (like a band or weight) or try single-leg bridges.
- Dead Bug
Target: Deep core, lumbar stabilizers
Benefits: Teaches core engagement without straining the spine
How to do it:
- Lie on your back with arms extended toward the ceiling, knees bent at 90°.
- Slowly lower your right arm and left leg toward the floor while keeping your lower back flat.
- Return to start, then switch sides.
- Perform 6–10 controlled reps per side.
Tip: If your low back arches, reduce the range of motion.
- Superman Hold (or Lift)
Target: Erector spinae, glutes, shoulders
Benefits: Directly targets lower back muscles
How to do it:
- Lie face down with arms extended overhead.
- Lift your chest, arms, and legs a few inches off the ground.
- Hold for 5–10 seconds, then relax.
- Perform 8–12 reps, or 2–3 sets of 20-second holds.
Tip: Keep the movement smooth and avoid overextending the spine.
- Hip Hinge with Light Weight (or Bodyweight Good Morning)
Target: Lumbar spine, glutes, hamstrings
Benefits: Reinforces proper lifting mechanics, strengthens the entire posterior chain
How to do it:
- Stand with feet shoulder-width apart.
- Place hands behind your head or hold a light weight to your chest.
- With a straight back, hinge at the hips, pushing your butt back while keeping a neutral spine.
- Return to standing by engaging glutes and hamstrings.
- Do 10–12 reps.
Tip: Keep the movement controlled; spine should stay in a neutral position.
Safety Notes:
- Warm up before exercising (e.g., 5–10 min of light activity).
- Engage the core to support the spine during all movements.
- Progress gradually in reps, sets, or resistance, and stop if any movement causes pain (not to be confused with muscle fatigue).