Exercises for the Lower Back Muscles

*All illustrations reprinted with permission from ISSA and Fred Hatfield

Dead-lifts
Difficulty Level: Intermediate		 Execution

  1. Place your feet about shoulder width apart.

  2. Grab the bar slighter wider than your stance

  3. Pull the weight up without jerking if off the floor. Make the pull nice and smooth.

  4. Put the weight down quickly. Don't try to lower the weight too slow.

 

Stiff Leg Dead-lifts
Difficulty Level: Medium		 Execution:

This illustration shows incorrect form in the down position. Here is the correct form:

  1. Grab a barbell and hold it on your front thighs. You can use a regular grip or dead-lift grip.

  2. Put your feet about shoulder width apart. Knees can be either straight or slightly bent depending on your flexibility.

  3. While keeping your back straight, lower the weight to about knee height while keeping back straight. 

  4. Slowly raise back up to the erect position.

  • Make the transaction from lowering to raise nice an smooth. Do NOT do this exercise fast!

  • Targets glutes, lower back, and hamstrings.
Back Extensions
Difficulty Level: Medium		 Execution:

  1. Slip into the bench with the back pad resting on the calves, and our belly hanging off the front pad.

  2. Round your back until you reach about a 90 degree angle.

  3. come back up until your upper body is just above parallel with the floor.

  4. Repeat for recommended number of reps. 

  • This exercise targets the lower back, glutes, and hamstrings.
Squats
Difficulty Level: Hard		 Execution
Squats must be performed correctly. Click here for the correct form. Squats are one of the best overall exercise you can perform!