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<!DOCTYPE html><html lang="en-US"><head><meta charset="utf-8"/><meta name="viewport" content="width=device-width, initial-scale=1.0"/><link rel="canonical" href="https://www.menshealth.com/fitness/a44879873/must-do-lower-back-exercises/"/><meta name="X-UA-Compatible" http-equiv="X-UA-Compatible" content="IE=edge,chrom=1"/><meta name="msapplication-tap-highlight" content="no"/><title>5 Must-Do Lower Back Exercises to Build Strength and Stability</title><meta name="title" content="5 Must-Do Lower Back Exercises to Build Strength and Stability"/><meta name="description" content="Muscles in the low back play a big role in major lifts like squats and deadlifts. Here are 5 low back exercises that will make you stronger all around. 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To avoid that pain, you need to be strengthening your core.The core is more than just your abs, after all—it enables movement and supports the spine. Your lower back is part of this muscle"/><meta name="sailthru.tags" content="fitness,Fitness,muscle-musts,MUSCLE MUSTS,back-workout-videos,Blast Your Back,Men's Health-US"/><meta name="sailthru.date" content="2024-09-27 20:01:00"/><meta name="sailthru.socialtitle" content="5 Exercises to Strengthen Your Lower Back"/><meta name="sailthru.contenttype" content="standard-article"/><meta id="m1" name="m1" itemprop="cssSelector " content=".content-hed"/><meta id="m2" name="m2" itemprop="cssSelector" content=".content-dek p"/><link href="/" itemscope itemtype="http://schema.org/SpeakableSpecification" itemref="m1 m2"/><link rel="prefetch" href="https://hips.hearstapps.com/vidthumb/ba30bd79-8f12-4fae-bf1f-1fe2b3d7bc08/thumb_1920x1080_00001_1692806018_43654.jpg?crop=1xw:1xh;center,top&resize=640:*" as="image"/><link rel="preload" as="image" 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type="application/ld+json">{"@type":"NewsArticle","thumbnailUrl":"https://hips.hearstapps.com/hmg-prod/images/crouching-male-athlete-doing-double-handed-royalty-free-image-1692740657.jpg?crop=0.668xw:1.00xh;0.167xw,0&resize=100:*","datePublished":"2023-08-23T17:35:03.721765Z","headline":"5 Must-Do Exercises to Strengthen Your Lower Back","articleBody":"IT'S EASY TO forget about your lower back—until you get to the point where it's hurting. To avoid that pain, you need to be strengthening your core.The core is more than just your abs, after all—it enables movement and supports the spine. Your lower back is part of this muscle group. But if you walk around the gym, you're more likely to see other guys repping out situps, crunches, and leg lifts to train the core. They're focused on targeting the rectus abdominis, or six-pack muscles. For a complete core workout, you should be targeting lower back muscles, too. Worries about pain and soreness of the low back may divert people from actually targeting it, says David Otey, C.S.C.S. and Men's Health Advisory Board member. If we don't train this crucial spot, though, \"the weakest point will begin to give out,\" which may cause more problems in the long run. Here, Otey and Ebenezer Samuel, C.S.C.S., MH fitness director guide through 7 exercises we can add to our routine that will help strengthen the lower back. 5 Exercises Your Low Back Needs 45 Degree Extension3 to 4 sets of 15 repsThe low back and the hips work in tandem, and this exercise emulates that. The key to allowing the hip to engage is ensuring that you maintain a bit of rigidity through the spine. Focus on not allowing your spine to round out so that almost all of your movement comes through low back and hip extension. \"It's a baseline exercise to work on getting that lower back moving from folding forward to getting all the way up through extension, but it's going to play a huge role in a lot of other lifts that we do,\" Otey says. It's important to identify the difference between the feeling of fatigue and the feeling of pain in this movement. It's safe and okay to work through feelings of fatigue, as that's how we gain strength. If there's any kind of shooting pain or aches, then see a specialist to get an individualized evaluation. Bird Dog 3 to 4 sets of 8 reps on each sideThere's value in simplicity. This is a simple movement that may not look like much, but it creates great baseline strength throughout the lower back. This will build stability throughout the spine and low back, ultimately allowing you to perform more athletically in other movements. This movements \"sets the foundation\" that allows us to add weight to other exercises down the road, Otey says. \"The goal here is basically to make the move look easy,\" Samuel says. Stay mindful through each bit of this motion, making sure that you're not allowing your hips to drop to one side when the leg gets extended out. Take your time to stay conscious about these things. Good Morning 3 to 4 sets of 6 to 8 repsThe good morning is a hip-hinging motion that will place significant stress on the lower back when loaded up with a barbell or kettlebell. As you descend down, the low back has to work extra hard to maintain control of the force pressing against your mid-back by the weight. Similar to the bird dog, take these slow and steady to get a feel for loading weight. Romanian Deadlift 3 to 4 sets of 8 to 12 repsThis is where things pop up a notch. We're going from loading just a little bit to being able to move big weight to build strength. The lowest portion of the movement, when the hips are flexed backwards, is when the most stress will hit the low back. Hang out in this position for a few seconds, Samuel says, to understand the tension being held before standing back up. That small portion of time is where you're going to build the most strength through your low back, as the glutes power a majority of the energy needed for the drive that returns you to standing. Kettlebell Swing 3 to 4 sets of 30 seconds, aiming for 8 to 10 repsThe lower back supports more than just slow, steady lifts. Many quicker movements depend on it as well. Samuel notes that the lower back plays a big role in acceleration (the speeding up) and the deceleration (the slowing down) of the flexion and extension of our hips and spine. That makes the kettlebell swing a great exercise for training the dynamic aspect of low back strength. The weight you're working with will determine how you approach your sets. If you have a lighter kettlebell, think about working for 30 seconds rather than aiming for a rep range. If you have a heavier kettlebell, only work to about 8 to 10 reps. Side Planks 2 to 3 sets each side for 40 seconds Just like the bird dog, the side plank will help you build a solid foundation. The strength of your oblique muscles, or the muscles along the sides of your core, contribute to the strength of your lower back. “Side planks strengthen the deep core muscles which strengthen the lower back by stabilizing the spine,” says Dan Giordano, P.T., D.P.T., of Bespoke Physical Therapy and MH advisor. Side planks are a move you can do anywhere, anytime. Make sure the hips stay lifted, keeping the spine as straight as possible. If you’re just starting off, bring down the intensity by bending the bottom leg at the knee. Glute Bridge Marches 2 to 3 sets for 12 to 16 alternating reps Start with the basics before you jump into heavy deadlifts or squats—especially if you already experience some level of low back pain. Start with glute bridge marches, says Giordano. “Alternating leg lifts while maintaining a bridge position can help you improve pelvic stability, which helps strengthen the lower back.” Get into a glute bridge position. Lift the hips, and slowly shift all your weight onto one side and pick up the other foot off the ground. Hold there for a second before slowly returning that foot to the ground. Take your time moving through the reps. Try to keep the hips as stable as possible as you swap legs. 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But something we don't think about very often, something that just doesn't get trained enough in the gym or targeted enough in the gym is your lower back. And having lower back strength winds up being really, really important. If we want to build serious strength, if we want to enhance our deadlift, if we wanna enhance our squat, we need a strong lower back. We really should train it more, right? - I fractured two vertebrae in my lower spine and it's been the changing of my goals since that point to wanna be able to pick up my grandchildren when I'm 80-years-old and have an active lifestyle beyond that point. - The deadlift is a simple act of picking something up off the ground. We're gonna do it throughout our lives. It's gonna incorporate a lot of glutes, it's gonna incorporate a lot of our upper back, incorporate a lot of our abs, but it really is that lower back that it's gonna really protect your spine when you do that. And so we have to be really, really strong through our lower back. - Your back starts to feel it and the fact is, if you're not training it, the weak point's gonna give out. I do think when we're talking about our training, we need to find ways to get ourselves stronger and as resilient as possible. And the fact is you're gonna feel soreness in areas you didn't feel soreness before. Like if you haven't worked your lower back, you might feel fatigue in there. And it doesn't mean that it's hurt, it just means that it's tired and it's developing just like every other muscle, you're gonna train your body. So we need to know how to do it safely and effectively in a very specific way. - And the biggest thing, period, is on some level within your training, you need to target it and that's why we've got five exercises for you. They're gonna help you address your lower back and you can work into your routines. - At number five, we're gonna go with your basic lower back exercise in the gym and that's gonna be your 45-degree back extension. And we're so common to seeing this and we don't necessarily know how to use it because everyone does it. That means some people do it right and some people do it wrong and we wanna focus on maintaining a nice rigid spine operating through it and letting the hips do a lot of that work because the more your hips are gonna work, we have to take into consideration your low back and your hips play hand in hand. When one side works, the other side is also working. So it's a baseline exercise to work on getting that lower back moving from folding forward and getting all the way up through extension. But it's gonna play a huge role in a lot of the other lifts that we do. - If you want to do this so that we can really focus in on the lower back, you're gonna focus, like Dave said, on not letting your back round and you wanna intentionally think about keeping your spine in a neutral position. Think about staying straight up and down through your spine. That's gonna help you focus a little bit more on the lower back with this. How do you like the reps and sets on this? - Yeah, so I like to go higher volume with this. I would prefer, if someone's starting out, you end up doing three sets, about 15 reps. Now as a disclaimer, you're going to feel tired in your lower back by working lower back. That's fine. There is a difference between fatigue and achiness. - Work through that fatigue a little bit, start to understand it. You're gonna see that reflected in some of the other exercise we have coming up too. - You're feeling an achiness pain, shooting pain, then I would defer going to a specialist to get that checked out if it's something that lingers and bothers you. - But that's number five. Number four on the list is another body weight exercise. I know this is a favorite of yours too. This is the bird dog, and this seems simple. It is simple and I like it because it's something everybody can execute. - The fact of the matter is is the bird dog is such a special movement when it comes to building resiliency and confidence in the lower back because you're now lengthening those arms and limbs away from the body and you need to maintain that ground stability that you actually have to have. The fact is your body's gonna operate better when it feels more stable through situations. So if it doesn't feel stable, it's not gonna allow you to operate as smoothly or as athletically as you would want to. And the bird dog is a great way to inch yourself further and further into more comfortable spaces where we're now challenging hand contact, knee contact, your spinal extensors, your abs, the entirety of the 360 degrees of the core. Everything's involved with this and you're gonna find out the lower back gets a lot of benefits from doing a movement like this as well as creating a full body perspective to it. - Your goal on every single rep is to almost make it look easy and be very mindful of the fact that when I lift my left leg off the ground, as soon as I lift that left knee, suddenly I have a little bit of instability and my hip wants to drop. I wanna battle that. That moment is where my left back extensor has to get a little bit of extra work. Don't just do the bird dog and don't just survive the reps, but take your time, work through them. What do the reps and sets on this? - So I would end up doing something with lower repetitions. I would probably do three to four sets of about eight reps on each side. It's a great way to set the foundation and that's why it's such an amazing exercise. - The other exercises on our list wind up being heavy. This is how you get ready for those heavy exercises. You lay the foundation here. - At number three, we have a pure hinge in the good morning. And a good morning is gonna end up seeing that hip hinge action, but by the placement of the weight, we're gonna find a lot of stress on that lower back specifically as you're going through the dissent in that hinge. - We've gotta wait on our mid-back and if we mismanage that, if we are lazy, if we just try to bend at the waist without pushing our butt back, then all of a sudden we're not in a great position. You're not gonna go incredibly heavy on that. I think that's the mistake people make with this is they try to go too heavy. Really understand what's going on. Don't try to get these reps into the stratosphere. I like to do this at three to four sets of six to eight reps. Take your time with this, but you're gonna get a really, really great lower back benefit out of it and you're gonna start to understand how to move and load that lower back and be mindful. That's number three on our list. So moving right on up, then we get to the Romanian deadlift and now we're starting to go from loading a little bit like we were with the good morning to once you master the Romanian deadlift, you can get really, really heavy with this exercise. Works kind of with any implement. So we can use a trap bar here, we can use dumbbells. Regardless of the implement you're using, what you wanna do if you really want to get that lower back burn, if you really want to focus on your lower back is you wanna linger for a second, maybe even two in the low position once we've lowered as far as you can. Then you wanna hold for a split second there because that is that position that really challenges your lower back. Live in that moment. Understand the tension you have there, and then then stand back up. It's a ton of glute when you stand up, but we're still getting some spinal extensions too. - You're gonna want to stick with three to four sets. I like to stay anywhere from 8 to 12 reps for this one in that middle range of volume specifically because this is not an exercise you're trying to PR, but for this I would like to see how much stress I can add on from a weight perspective while getting myself a certain amount of repetitions that feels comfortable where I can start to groove that pattern well. Because this is something that you tend to see in a lot of your day-to-day basis, whether you know it or not. So training Romanian deadlifts is a great way to get yourself stronger in a lot of ways. - Exactly, and point blank, of all the exercises on our list, this is gonna be the one you can load the most. Even if you are staying in that 8 to 12 range, it's never bad to take on that load once you understand how to manage it. That's number two on our list. - And our top pick is a matter of choosing a more dynamic aspect to using posterior chain work, getting the lower back involved. The fact of the matter is if you need to be powerful through movement, you need speed, you need intensity. The lower back has to be there to do that and there's no better exercise for us in this setting than the kettlebell swing. - Exactly, and everything else we have is slow, controlled, very much about strength. This is about two ideas that really happen all the time in real life. It's a combination of acceleration as we're standing up and your glutes are generally thought of as the driver for this but your lower back is still playing a role as we're standing up and driving that way forward, and trying to propel our hips through. And then it's also deceleration. Every single time that kettlebell goes back between our legs, yes, we are working to really time that hinge and protect our lower back, but at the same time your lower back, on some level, really contract and create a little bit of deceleration force or else if it doesn't, your spine is just gonna break. So just having all of that happen all at once at speed, this winds up being such a great lower back exercise. - Yeah, especially when we're talking about the hips and the lower back working together, a lot of the musculature in your lower back is going to support your ability for pelvic positioning, how your hips translate forward specifically through the deceleration. When that weight is coming down fast at you, your lower back is the weakest link in that chain. So the fact of the matter is we're gonna have to focus on having the right strength there to compliment the ability of the glutes and the hamstrings to produce that force that's gonna really drive that kettlebell up. If it's not there, it'll be the quickest thing that you feel through a kettlebell swing and that is not a position you wanna be in. - One of the miracles of the kettlebell swing from a lower back standpoint is the lower back work is just gonna happen if you do your kettlebell swings, right? You don't need to try to add anything extra on the top. - But the fact is a lot of people avoid low back training because they're afraid of pain when it's really just fatigue and then it becomes a weaker muscle and a weaker space. And then you try to train it and then it's more vulnerable and it becomes a downward cycle that if you don't address it specifically through strength-based options and dynamic options, you're going to always have that as a pain point for yourself. So it's important that you start to address it through your programming and building up towards a kettlebell swing is an amazing way to do that. - If I'm doing it with lighter bells, I'll do this for time instead. I'll think 30 seconds on, 30 seconds off. If I have a heavier bell, I'll usually be in the 8 to 10 rep range. I think the key too, is when I'm doing my kettlebell swings, even though we want to recognize that this is a lower back exercise, I'm still not trying to overarch and turn it into some kind of excessive lower back exercise. - You're trying to throw the weight with your hips and hamstrings, but your lower back has to be strong enough in a position to sustain that both on the acceleration and deceleration which is why it plays such a huge role through it. - And that's true on every single one of the exercises we have in here. Never in any of these exercises is just your lower back working. We can't isolate it like we isolate our biceps so we can do concentration curls. Doesn't work that way with your lower back. Instead we have our lower back working with our glutes, working with our abs, working with all these other muscle groups but our lower back is still getting a ton of work on all of these exercises. So if you get them in your routines, you're gonna be strengthening up your lower back, you're gonna get that lower back working with your abs, working with your glutes and you're gonna feel stronger overall."},"description":"Muscles in the low back play a big role in major lifts like squats and deadlifts. Here are 5 low back exercises that will make you stronger all around. ","author":{"name":"Cori Ritchey, C.S.C.S.","url":"https://www.menshealth.com/author/259241/cori-ritchey-c-s-c-s/","@type":"Person","description":"<p>Cori Ritchey, C.S.C.S., is an Associate Health & Fitness Editor at <em>Men's Health, </em>a certified strength and condition coach, and group fitness instructor. She reports on topics regarding health, nutrition, mental health, fitness, sex, and relationships. You can find more of her work in HealthCentral, Livestrong, Self, and others.</p>","jobTitle":"Associate Health and Fitness Editor","image":"https://hips.hearstapps.com/rover/profile_photos/bbcb1e23-842d-4861-8a77-a2e4cb24be4e_1669996956.file"},"@context":"http://schema.org"}</script><style data-emotion="css-global ploijv">.embed{clear:both;}@media (min-width: 90rem){.embed:not(.align-center):not([data-embed]="body-image"){clear:none;}}</style><style data-emotion="css-global 5h2efm">body{--nav-height:112px;--mobile-sticky-header-height:112px;}</style><style data-emotion="css-global animation-fhr88u">@-webkit-keyframes animation-fhr88u{from{width:0;opacity:0;}to{width:20rem;opacity:1;}}@keyframes animation-fhr88u{from{width:0;opacity:0;}to{width:20rem;opacity:1;}}</style><style data-emotion="css-global y17bjk">html{line-height:1.15;-webkit-text-size-adjust:100%;}body{margin:0;}main{display:block;}h1{font-size:2em;margin:0.67em 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strong{font-family:Charter,Charter-weightbold-roboto,Charter-weightbold-local,Georgia,Times,Serif;font-weight:bold;}.css-1d8p8n5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#D2232E;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;word-break:break-word;font-weight:bold;}.css-1d8p8n5:hover{color:#D2232E;text-decoration-color:#D2232E;}.css-1nd4gv7{font-size:1.1875rem;line-height:1.6;font-family:Charter,Charter-roboto,Charter-local,Georgia,Times,Serif;}.css-1nd4gv7 em{font-style:italic;font-family:Charter,Charter-styleitalic-roboto,Charter-styleitalic-local,Georgia,Times,Serif;}.css-1nd4gv7 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0;line-height:1.4;}.css-i7117i span{display:block;margin-top:1rem;}.css-lqx6q4{padding-top:0.9375rem;line-height:2;}.css-r7fsoq{padding:0.625rem 0.625rem 0.625rem 0;-webkit-text-decoration:none;text-decoration:none;padding-right:1.25rem;}@media (any-hover: hover){.css-r7fsoq{-webkit-transition:color 0.3s ease-in-out;transition:color 0.3s ease-in-out;}.css-r7fsoq:hover{-webkit-text-decoration:underline;text-decoration:underline;}}.css-5tjtfu{display:inline-block;margin:1.875rem 0.9375rem 1.25rem 0;}.css-1w3f6pu{display:inline-block;gap:0px;-webkit-text-decoration:none;text-decoration:none;width:-webkit-fit-content;width:-moz-fit-content;width:fit-content;border:0.0625rem solid #F5F5F5;padding:0.3125rem 1.25rem 0.25rem;font-size:0.875rem;line-height:2;text-transform:uppercase;background-color:#202020;color:#F5F5F5;font-family:NeueHaas,NeueHaas-upcase-roboto,NeueHaas-upcase-local,Helvetica,Arial,sans-serif;font-weight:450;letter-spacing:0.0225rem;-webkit-transition:background 0.3s ease-in-out;transition:background 0.3s ease-in-out;}@media(max-width: 48rem){.css-1w3f6pu{text-align:left;}}@media(min-width: 48rem){.css-1w3f6pu{text-align:center;}}.css-1w3f6pu:hover{background-color:#D4D4D4;color:#000;}.css-v86xmh{display:inline-block;gap:0px;-webkit-text-decoration:none;text-decoration:none;width:-webkit-fit-content;width:-moz-fit-content;width:fit-content;border:0.0625rem solid #F5F5F5;padding:0.3125rem 1.25rem 0.25rem;font-size:0.875rem;line-height:2;text-transform:uppercase;background-color:#202020;color:#F5F5F5;font-family:NeueHaas,NeueHaas-upcase-roboto,NeueHaas-upcase-local,Helvetica,Arial,sans-serif;font-weight:450;letter-spacing:0.0225rem;-webkit-transition:background 0.3s ease-in-out;transition:background 0.3s ease-in-out;}@media(max-width: 48rem){.css-v86xmh{text-align:left;}}@media(min-width: 48rem){.css-v86xmh{text-align:center;}}.css-v86xmh:hover{background-color:#D4D4D4;color:#000;}.css-1wohilq{position:fixed;bottom:0;width:100%;z-index:10000000;background-color:#E5E5E5;color:#000000;text-align:center;}@media(min-width: 61.25rem){.css-1wohilq{display:none;}}.css-6bu6ey{min-width:18.75rem;text-align:center;z-index:2000000;position:relative;}.css-1o9hvj{visibility:hidden;position:absolute;right:0.625rem;bottom:auto;top:-0.7rem;padding:0rem;margin:0rem;-webkit-text-decoration:none;text-decoration:none;z-index:2000000;box-sizing:content-box;width:1.4rem;height:1.4rem;border:2px solid white;border-radius:1em;color:#000000;text-overflow:clip;cursor:pointer;background-color:#000000;box-shadow:1px 1px 4px 0 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itemprop="item" href="/fitness/a44879873/must-do-lower-back-exercises/" data-vars-ga-ux-element="Breadcrumbs" data-vars-ga-call-to-action="5 Must-Do Exercises to Strengthen Your Lower Back" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a44879873/must-do-lower-back-exercises/" class="e3morl60 css-1c3wnn1 e1c1bym14"><span itemprop="name">5 Must-Do Exercises to Strengthen Your Lower Back</span></a><meta itemprop="position" content="3"/></li></ol></nav><h1 class="css-1fe3l3x e1f1sunr8"><span aria-hidden="true" data-theme-key="title-design-element-before" class="css-0 eagam8p0"></span>5 Must-Do Exercises to Strengthen Your Lower Back<span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></h1><div class="css-1e8f0xd e1f1sunr6"><p>Build up this essential spot for more overall strength.</p></div><div class="css-p2y9j3 e1f1sunr5"><address class="css-dvqx6i e1v8cotw2"><span data-theme-key="by-line-name" class="css-1nw0kbq e1v8cotw1">By <a data-theme-key="popover-trigger" title="Cori Ritchey, C.S.C.S." alt href="/author/259241/cori-ritchey-c-s-c-s/" aria-expanded="false" aria-haspopup="dialog" class="er6ohko0 e1puv02z1 css-15sugw6 e1c1bym14">Cori Ritchey, C.S.C.S.</a></span><time class="css-1rh34jw e1f1sunr4">Published: Sep 27, 2024 4:01 PM EDT</time></address></div><div class="no-print css-17mvcka e1f1sunr11"><div data-journey-blur="true" class="content-header-actions css-18jz25a e1f1sunr10"><button data-theme-key="button-primary" data-vars-ga-name="recipe-save-button" data-vars-ga-recipe-button-state="recipe_save" class="contentSaveButton css-c5i658 e12nq69g1"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/saved.ad81f1a.svg?primary=%2523ffffff" loading="lazy" data-testid="base-image" height="24" width="24" alt="bookmarks" class="eah8dyz1 css-rvut74"/>Save Article</button></div></div></div></div></section></header><div data-journey-hide="true" class="css-k008qs et2g3wt0"><div 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class="body-dropcap css-kohs48 emevuu60"><strong>IT'S EASY TO</strong> forget about your lower back—until you get to the point <a href="https://www.menshealth.com/fitness/a32336776/stretches-for-back-pain/" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a32336776/stretches-for-back-pain/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="where it's hurting" class="body-link css-1d8p8n5 emevuu60"><u>where it's hurting</u></a>. To avoid that pain, you need to be strengthening your core.</p><p data-journey-content="true" data-node-id="1" class="css-1nd4gv7 emevuu60">The core is <a href="https://www.menshealth.com/fitness/a35307843/core-muscles/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a35307843/core-muscles/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="more than just your abs" class="body-link css-1d8p8n5 emevuu60">more than just your abs</a>, after all—it <a href="https://www.menshealth.com/fitness/a39312911/abs-workout-core-function-moves/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a39312911/abs-workout-core-function-moves/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="enables movement and supports the spine" class="body-link css-1d8p8n5 emevuu60">enables movement and supports the spine</a>. Your <a href="https://www.menshealth.com/fitness/a38820865/ab-muscles-functions-90-day-transformation/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a38820865/ab-muscles-functions-90-day-transformation/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="lower back is part of this muscle group" class="body-link css-1d8p8n5 emevuu60">lower back is part of this muscle group</a>. But if you walk around the gym, you're more likely to see other guys repping out situps, crunches, and leg lifts to train the core. They're focused on targeting the <a href="https://www.menshealth.com/fitness/a29759018/rectus-abdominis/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a29759018/rectus-abdominis/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="rectus abdominis" class="body-link css-1d8p8n5 emevuu60">rectus abdominis</a>, or six-pack muscles. For a complete core workout, you should be targeting lower back muscles, too. </p><p data-journey-content="true" data-node-id="2" class="css-1nd4gv7 emevuu60">Worries about <a href="https://www.menshealth.com/fitness/a39749745/how-to-stretch-lower-back/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a39749745/how-to-stretch-lower-back/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="pain and soreness of the low back" class="body-link css-1d8p8n5 emevuu60">pain and soreness of the low back</a> may divert people from actually targeting it, says <a href="https://www.instagram.com/davidoteyfit/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/davidoteyfit/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="David Otey, C.S.C.S." class="body-link css-1d8p8n5 emevuu60">David Otey, C.S.C.S.</a> and <em>Men's Health</em> Advisory Board member. If we don't train this crucial spot, though, "the weakest point will begin to give out," which may cause more problems in the long run. Here, Otey and <a href="https://www.instagram.com/ebenezersamuel23/?hl=en" data-vars-ga-outbound-link="https://www.instagram.com/ebenezersamuel23/?hl=en" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Ebenezer Samuel, C.S.C.S." class="body-link css-1d8p8n5 emevuu60"><u>Ebenezer Samuel, C.S.C.S.</u></a>, <em>MH</em> fitness director guide through 7 exercises we can add to our routine that will help strengthen the lower back. </p><section data-embed="watch-next" data-lazy-id="P0-11" data-node-id="3" class="embed"></section><h2 id="exercises-your-low-back-needs" data-node-id="4" class="body-h2 css-ko2oz2 emevuu60">5 Exercises Your Low Back Needs </h2><h2 data-node-id="5" class="body-h3 css-15argfy emevuu60">45 Degree Extension</h2><h2 data-node-id="6" class="body-h4 css-4py10e emevuu60">3 to 4 sets of 15 reps</h2><section data-embed="body-image" data-lazy-id="P0-12" data-node-id="7" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" loading="lazy" width="2422" height="1516" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-4-59-56-pm-64e52317a5343.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-4-59-56-pm-64e52317a5343.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-4-59-56-pm-64e52317a5343.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-4-59-56-pm-64e52317a5343.png?resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="8" class="css-1nd4gv7 emevuu60">The low back and the hips work in tandem, and this exercise emulates that. The key to allowing the hip to engage is ensuring that you maintain a bit of rigidity through the spine. Focus on not allowing your spine to round out so that almost all of your movement comes through low back and hip extension. "It's a baseline exercise to work on getting that lower back moving from folding forward to getting all the way up through extension, but it's going to play a huge role in a lot of other lifts that we do," Otey says. </p><p data-journey-content="true" data-node-id="9" class="css-1nd4gv7 emevuu60">It's important to identify the difference between the feeling of fatigue and the feeling of pain in this movement. It's safe and okay to work through feelings of fatigue, as that's how we gain strength. If there's any kind of shooting pain or aches, then see a specialist to get an individualized evaluation. </p><h2 data-node-id="10" class="body-h3 css-15argfy emevuu60">Bird Dog </h2><h2 data-node-id="11" class="body-h4 css-4py10e emevuu60">3 to 4 sets of 8 reps on each side</h2><section data-embed="body-image" data-lazy-id="P0-13" data-node-id="12" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" loading="lazy" width="2386" height="1522" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-00-35-pm-64e5247da7ea8.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-00-35-pm-64e5247da7ea8.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-00-35-pm-64e5247da7ea8.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-00-35-pm-64e5247da7ea8.png?resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="13" class="css-1nd4gv7 emevuu60">There's value in simplicity. This is a simple movement that may not look like much, but it creates great baseline strength throughout the lower back. This will build stability throughout the spine and low back, ultimately allowing you to perform more athletically in other movements. This movements "sets the foundation" that allows us to add weight to other exercises down the road, Otey says. </p><p data-journey-content="true" data-node-id="14" class="css-1nd4gv7 emevuu60">"The goal here is basically to make the move look easy," Samuel says. Stay mindful through each bit of this motion, making sure that you're not allowing your hips to drop to one side when the leg gets extended out. Take your time to stay conscious about these things. </p><h2 data-node-id="15" class="body-h3 css-15argfy emevuu60">Good Morning </h2><h2 data-node-id="16" class="body-h4 css-4py10e emevuu60">3 to 4 sets of 6 to 8 reps</h2><section data-embed="body-image" data-lazy-id="P0-14" data-node-id="17" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" loading="lazy" width="2258" height="1316" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-01-27-pm-64e524a53b200.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-01-27-pm-64e524a53b200.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-01-27-pm-64e524a53b200.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-01-27-pm-64e524a53b200.png?resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="18" class="css-1nd4gv7 emevuu60">The good morning is a hip-hinging motion that will place significant stress on the lower back when loaded up with a barbell or kettlebell. As you descend down, the low back has to work extra hard to maintain control of the force pressing against your mid-back by the weight. Similar to the bird dog, take these slow and steady to get a feel for loading weight. </p><h2 data-node-id="19" class="body-h3 css-15argfy emevuu60">Romanian Deadlift </h2><h2 data-node-id="20" class="body-h4 css-4py10e emevuu60">3 to 4 sets of 8 to 12 reps</h2><section data-embed="body-image" data-lazy-id="P0-15" data-node-id="21" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" loading="lazy" width="2038" height="1270" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-02-27-pm-64e524d4e0418.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-02-27-pm-64e524d4e0418.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-02-27-pm-64e524d4e0418.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-02-27-pm-64e524d4e0418.png?resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="22" class="css-1nd4gv7 emevuu60">This is where things pop up a notch. We're going from loading just a little bit to being able to move big weight to build strength. The lowest portion of the movement, when the hips are flexed backwards, is when the most stress will hit the low back. Hang out in this position for a few seconds, Samuel says, to understand the tension being held before standing back up. That small portion of time is where you're going to build the most strength through your low back, as the glutes power a majority of the energy needed for the drive that returns you to standing. </p><h2 data-node-id="23" class="body-h3 css-15argfy emevuu60">Kettlebell Swing </h2><h2 data-node-id="24" class="body-h4 css-4py10e emevuu60">3 to 4 sets of 30 seconds, aiming for 8 to 10 reps</h2><section data-embed="body-image" data-lazy-id="P0-16" data-node-id="25" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" loading="lazy" width="2212" height="1490" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-04-55-pm-64e5256fc7d9f.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-04-55-pm-64e5256fc7d9f.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-04-55-pm-64e5256fc7d9f.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/screen-shot-2023-08-22-at-5-04-55-pm-64e5256fc7d9f.png?resize=980:*" class="css-0 e193vzwj0"/><div class="css-swqnqv e1fodxfw2"><figcaption data-theme-key="photo-credit-figcaption" class="css-1am3yn9 e1g9hcy40"><span data-theme-key="photo-credit-creditor" class="css-1mzymzs e1geg53v2">Men's Health</span></figcaption></div></div></div></section><p data-journey-content="true" data-node-id="26" class="css-1nd4gv7 emevuu60">The lower back supports more than just slow, steady lifts. Many quicker movements depend on it as well. Samuel notes that the lower back plays a big role in acceleration (the speeding up) and the deceleration (the slowing down) of the flexion and extension of our hips and spine. That makes the kettlebell swing a great exercise for training the dynamic aspect of low back strength. </p><p data-journey-content="true" data-node-id="27" class="css-1nd4gv7 emevuu60">The weight you're working with will determine how you approach your sets. If you have a lighter kettlebell, think about working for 30 seconds rather than aiming for a rep range. If you have a heavier kettlebell, only work to about 8 to 10 reps. </p><h2 data-node-id="28" class="body-h3 css-15argfy emevuu60">Side Planks </h2><h2 data-node-id="29" class="body-h4 css-4py10e emevuu60">2 to 3 sets each side for 40 seconds </h2><div data-node-id="30" data-embed="video" class="embed css-17nhnxs e20tmgw0"><div class="__resp-container css-1wrcwp9 e6inl0f0"><div data-embed="embed-video" class="video-player css-1tfrsvs egf3ma90"><div data-position="4" data-dock="true" data-disable-ads="false" data-sticky="false" data-muted="true" class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="24" width="24" alt="Play Icon" role="img" title="Play" class="css-ovd4yx e7hrar01"/></button><img alt="preview for Strengthen Your Abs and Obliques with Side Planks | Men's Health Muscle" title="Video player poster image" loading="lazy" width="2000" height="1000" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/vidthumb/8ffc711f-a5ea-42d2-9901-cfdcc8ab9651/thumb_1920x1080_00002_1647380712_76652.jpg?crop=1xw:1xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/vidthumb/8ffc711f-a5ea-42d2-9901-cfdcc8ab9651/thumb_1920x1080_00002_1647380712_76652.jpg?crop=1xw:1xh;center,top&resize=980:* 980w, https://hips.hearstapps.com/vidthumb/8ffc711f-a5ea-42d2-9901-cfdcc8ab9651/thumb_1920x1080_00002_1647380712_76652.jpg?crop=1xw:1xh;center,top&resize=1200:* 1120w" src="https://hips.hearstapps.com/vidthumb/8ffc711f-a5ea-42d2-9901-cfdcc8ab9651/thumb_1920x1080_00002_1647380712_76652.jpg?crop=1xw:1xh;center,top&resize=1200:*" class="e7hrar03 css-g939jb e193vzwj0"/></div></div></div></div><p data-journey-content="true" data-node-id="31" class="css-1nd4gv7 emevuu60">Just like the bird dog, the side plank will help you build a solid foundation. The strength of your oblique muscles, or the muscles along the sides of your core, contribute to the strength of your lower back. “Side planks strengthen the deep core muscles which strengthen the lower back by stabilizing the spine,” says <a href="https://www.instagram.com/dangiordanodpt/?hl=en" data-vars-ga-outbound-link="https://www.instagram.com/dangiordanodpt/?hl=en" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Dan Giordano" class="body-link css-1d8p8n5 emevuu60"><u>Dan Giordano</u></a>, P.T., D.P.T., of <a href="https://bespoketreatments.com/" data-vars-ga-outbound-link="https://bespoketreatments.com/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Bespoke Physical Therapy" class="body-link css-1d8p8n5 emevuu60"><u>Bespoke Physical Therapy</u></a> and <em>MH</em> advisor. </p><p data-journey-content="true" data-node-id="32" class="css-1nd4gv7 emevuu60">Side planks are a move you can do anywhere, anytime. Make sure the hips stay lifted, keeping the spine as straight as possible. If you’re just starting off, bring down the intensity by bending the bottom leg at the knee. </p><h2 data-node-id="33" class="body-h3 css-15argfy emevuu60">Glute Bridge Marches </h2><h2 data-node-id="34" class="body-h4 css-4py10e emevuu60">2 to 3 sets for 12 to 16 alternating reps </h2><div data-node-id="35" data-embed="video" class="embed css-17nhnxs e20tmgw0"><div class="__resp-container css-1wrcwp9 e6inl0f0"><div data-embed="embed-video" class="video-player css-1tfrsvs egf3ma90"><div data-position="4" data-dock="true" data-disable-ads="false" data-sticky="false" data-muted="true" class="css-1d3dqod e7hrar04"><button data-theme-key="video-play-icon-button" aria-label="Play Video" class="css-19szzr8 e7hrar00"><img data-dynamic-svg="true" src="/_assets/design-tokens/fre/static/icons/play.db7c035.svg?primary=%2523ffffff" loading="lazy" data-testid="dynamic-svg-base" height="24" width="24" alt="Play Icon" role="img" title="Play" class="css-ovd4yx e7hrar01"/></button><img alt="preview for How to Do the Glute Bridge | Men’s Health Muscle" title="Video player poster image" loading="lazy" width="2000" height="1000" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/vidthumb/d70c034f-b880-4189-86bc-0aa6698dcc04/thumb_1920x1080_00002_1679950533_9885.jpg?crop=1xw:1xh;center,top&resize=640:* 640w, https://hips.hearstapps.com/vidthumb/d70c034f-b880-4189-86bc-0aa6698dcc04/thumb_1920x1080_00002_1679950533_9885.jpg?crop=1xw:1xh;center,top&resize=980:* 980w, https://hips.hearstapps.com/vidthumb/d70c034f-b880-4189-86bc-0aa6698dcc04/thumb_1920x1080_00002_1679950533_9885.jpg?crop=1xw:1xh;center,top&resize=1200:* 1120w" src="https://hips.hearstapps.com/vidthumb/d70c034f-b880-4189-86bc-0aa6698dcc04/thumb_1920x1080_00002_1679950533_9885.jpg?crop=1xw:1xh;center,top&resize=1200:*" class="e7hrar03 css-g939jb e193vzwj0"/></div></div></div></div><p data-journey-content="true" data-node-id="36" class="css-1nd4gv7 emevuu60">Start with the basics before you jump into heavy deadlifts or squats—especially if you already experience some level of low back pain. Start with glute bridge marches, says Giordano. “Alternating leg lifts while maintaining a bridge position can help you improve pelvic stability, which helps strengthen the lower back.” </p><p data-journey-content="true" data-node-id="37" class="css-1nd4gv7 emevuu60">Get into a glute bridge position. Lift the hips, and slowly shift all your weight onto one side and pick up the other foot off the ground. Hold there for a second before slowly returning that foot to the ground. Take your time moving through the reps. 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But something we don't think about very often, something that just doesn't get trained enough in the gym or targeted enough in the gym is your lower back. And having lower back strength winds up being really, really important. If we want to build serious strength, if we want to enhance our deadlift, if we wanna enhance our squat, we need a strong lower back. We really should train it more, right? - I fractured two vertebrae in my lower spine and it's been the changing of my goals since that point to wanna be able to pick up my grandchildren when I'm 80-years-old and have an active lifestyle beyond that point. - The deadlift is a simple act of picking something up off the ground. We're gonna do it throughout our lives. It's gonna incorporate a lot of glutes, it's gonna incorporate a lot of our upper back, incorporate a lot of our abs, but it really is that lower back that it's gonna really protect your spine when you do that. And so we have to be really, really strong through our lower back. - Your back starts to feel it and the fact is, if you're not training it, the weak point's gonna give out. I do think when we're talking about our training, we need to find ways to get ourselves stronger and as resilient as possible. And the fact is you're gonna feel soreness in areas you didn't feel soreness before. Like if you haven't worked your lower back, you might feel fatigue in there. And it doesn't mean that it's hurt, it just means that it's tired and it's developing just like every other muscle, you're gonna train your body. So we need to know how to do it safely and effectively in a very specific way. - And the biggest thing, period, is on some level within your training, you need to target it and that's why we've got five exercises for you. They're gonna help you address your lower back and you can work into your routines. - At number five, we're gonna go with your basic lower back exercise in the gym and that's gonna be your 45-degree back extension. And we're so common to seeing this and we don't necessarily know how to use it because everyone does it. That means some people do it right and some people do it wrong and we wanna focus on maintaining a nice rigid spine operating through it and letting the hips do a lot of that work because the more your hips are gonna work, we have to take into consideration your low back and your hips play hand in hand. When one side works, the other side is also working. So it's a baseline exercise to work on getting that lower back moving from folding forward and getting all the way up through extension. But it's gonna play a huge role in a lot of the other lifts that we do. - If you want to do this so that we can really focus in on the lower back, you're gonna focus, like Dave said, on not letting your back round and you wanna intentionally think about keeping your spine in a neutral position. Think about staying straight up and down through your spine. That's gonna help you focus a little bit more on the lower back with this. How do you like the reps and sets on this? - Yeah, so I like to go higher volume with this. I would prefer, if someone's starting out, you end up doing three sets, about 15 reps. Now as a disclaimer, you're going to feel tired in your lower back by working lower back. That's fine. There is a difference between fatigue and achiness. - Work through that fatigue a little bit, start to understand it. You're gonna see that reflected in some of the other exercise we have coming up too. - You're feeling an achiness pain, shooting pain, then I would defer going to a specialist to get that checked out if it's something that lingers and bothers you. - But that's number five. Number four on the list is another body weight exercise. I know this is a favorite of yours too. This is the bird dog, and this seems simple. It is simple and I like it because it's something everybody can execute. - The fact of the matter is is the bird dog is such a special movement when it comes to building resiliency and confidence in the lower back because you're now lengthening those arms and limbs away from the body and you need to maintain that ground stability that you actually have to have. The fact is your body's gonna operate better when it feels more stable through situations. So if it doesn't feel stable, it's not gonna allow you to operate as smoothly or as athletically as you would want to. And the bird dog is a great way to inch yourself further and further into more comfortable spaces where we're now challenging hand contact, knee contact, your spinal extensors, your abs, the entirety of the 360 degrees of the core. Everything's involved with this and you're gonna find out the lower back gets a lot of benefits from doing a movement like this as well as creating a full body perspective to it. - Your goal on every single rep is to almost make it look easy and be very mindful of the fact that when I lift my left leg off the ground, as soon as I lift that left knee, suddenly I have a little bit of instability and my hip wants to drop. I wanna battle that. That moment is where my left back extensor has to get a little bit of extra work. Don't just do the bird dog and don't just survive the reps, but take your time, work through them. What do the reps and sets on this? - So I would end up doing something with lower repetitions. I would probably do three to four sets of about eight reps on each side. It's a great way to set the foundation and that's why it's such an amazing exercise. - The other exercises on our list wind up being heavy. This is how you get ready for those heavy exercises. You lay the foundation here. - At number three, we have a pure hinge in the good morning. And a good morning is gonna end up seeing that hip hinge action, but by the placement of the weight, we're gonna find a lot of stress on that lower back specifically as you're going through the dissent in that hinge. - We've gotta wait on our mid-back and if we mismanage that, if we are lazy, if we just try to bend at the waist without pushing our butt back, then all of a sudden we're not in a great position. You're not gonna go incredibly heavy on that. I think that's the mistake people make with this is they try to go too heavy. Really understand what's going on. Don't try to get these reps into the stratosphere. I like to do this at three to four sets of six to eight reps. Take your time with this, but you're gonna get a really, really great lower back benefit out of it and you're gonna start to understand how to move and load that lower back and be mindful. That's number three on our list. So moving right on up, then we get to the Romanian deadlift and now we're starting to go from loading a little bit like we were with the good morning to once you master the Romanian deadlift, you can get really, really heavy with this exercise. Works kind of with any implement. So we can use a trap bar here, we can use dumbbells. Regardless of the implement you're using, what you wanna do if you really want to get that lower back burn, if you really want to focus on your lower back is you wanna linger for a second, maybe even two in the low position once we've lowered as far as you can. Then you wanna hold for a split second there because that is that position that really challenges your lower back. Live in that moment. Understand the tension you have there, and then then stand back up. It's a ton of glute when you stand up, but we're still getting some spinal extensions too. - You're gonna want to stick with three to four sets. I like to stay anywhere from 8 to 12 reps for this one in that middle range of volume specifically because this is not an exercise you're trying to PR, but for this I would like to see how much stress I can add on from a weight perspective while getting myself a certain amount of repetitions that feels comfortable where I can start to groove that pattern well. Because this is something that you tend to see in a lot of your day-to-day basis, whether you know it or not. So training Romanian deadlifts is a great way to get yourself stronger in a lot of ways. - Exactly, and point blank, of all the exercises on our list, this is gonna be the one you can load the most. Even if you are staying in that 8 to 12 range, it's never bad to take on that load once you understand how to manage it. That's number two on our list. - And our top pick is a matter of choosing a more dynamic aspect to using posterior chain work, getting the lower back involved. The fact of the matter is if you need to be powerful through movement, you need speed, you need intensity. The lower back has to be there to do that and there's no better exercise for us in this setting than the kettlebell swing. - Exactly, and everything else we have is slow, controlled, very much about strength. This is about two ideas that really happen all the time in real life. It's a combination of acceleration as we're standing up and your glutes are generally thought of as the driver for this but your lower back is still playing a role as we're standing up and driving that way forward, and trying to propel our hips through. And then it's also deceleration. Every single time that kettlebell goes back between our legs, yes, we are working to really time that hinge and protect our lower back, but at the same time your lower back, on some level, really contract and create a little bit of deceleration force or else if it doesn't, your spine is just gonna break. So just having all of that happen all at once at speed, this winds up being such a great lower back exercise. - Yeah, especially when we're talking about the hips and the lower back working together, a lot of the musculature in your lower back is going to support your ability for pelvic positioning, how your hips translate forward specifically through the deceleration. When that weight is coming down fast at you, your lower back is the weakest link in that chain. So the fact of the matter is we're gonna have to focus on having the right strength there to compliment the ability of the glutes and the hamstrings to produce that force that's gonna really drive that kettlebell up. If it's not there, it'll be the quickest thing that you feel through a kettlebell swing and that is not a position you wanna be in. - One of the miracles of the kettlebell swing from a lower back standpoint is the lower back work is just gonna happen if you do your kettlebell swings, right? You don't need to try to add anything extra on the top. - But the fact is a lot of people avoid low back training because they're afraid of pain when it's really just fatigue and then it becomes a weaker muscle and a weaker space. And then you try to train it and then it's more vulnerable and it becomes a downward cycle that if you don't address it specifically through strength-based options and dynamic options, you're going to always have that as a pain point for yourself. So it's important that you start to address it through your programming and building up towards a kettlebell swing is an amazing way to do that. - If I'm doing it with lighter bells, I'll do this for time instead. I'll think 30 seconds on, 30 seconds off. If I have a heavier bell, I'll usually be in the 8 to 10 rep range. I think the key too, is when I'm doing my kettlebell swings, even though we want to recognize that this is a lower back exercise, I'm still not trying to overarch and turn it into some kind of excessive lower back exercise. - You're trying to throw the weight with your hips and hamstrings, but your lower back has to be strong enough in a position to sustain that both on the acceleration and deceleration which is why it plays such a huge role through it. - And that's true on every single one of the exercises we have in here. Never in any of these exercises is just your lower back working. We can't isolate it like we isolate our biceps so we can do concentration curls. Doesn't work that way with your lower back. Instead we have our lower back working with our glutes, working with our abs, working with all these other muscle groups but our lower back is still getting a ton of work on all of these exercises. So if you get them in your routines, you're gonna be strengthening up your lower back, you're gonna get that lower back working with your abs, working with your glutes and you're gonna feel stronger overall."}],"croppedPreviewImage":"https://hips.hearstapps.com/vidthumb/ba30bd79-8f12-4fae-bf1f-1fe2b3d7bc08/thumb_1920x1080_00001_1692806018_43654.jpg?crop=1xw:1xh;center,top","description":"Low Back | Muscle Musts","duration":606,"mediaId":"3393e9e4-8837-4bab-a2ee-f1b4645af3d6","title":"5 Must-Do Exercises for Your Low Back | Muscle Musts | Men's Health 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They're focused on targeting the ","type":"text"},{"children":[{"data":"rectus abdominis","type":"text"}],"name":"a","attribs":{"href":"https://www.menshealth.com/fitness/a29759018/rectus-abdominis/","target":"_blank","data-vars-ga-outbound-link":"https://www.menshealth.com/fitness/a29759018/rectus-abdominis/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"rectus abdominis","class":"body-link"},"type":"tag","response":{}},{"data":", or six-pack muscles. For a complete core workout, you should be targeting lower back muscles, too. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Worries about ","type":"text"},{"children":[{"data":"pain and soreness of the low back","type":"text"}],"name":"a","attribs":{"href":"https://www.menshealth.com/fitness/a39749745/how-to-stretch-lower-back/","target":"_blank","data-vars-ga-outbound-link":"https://www.menshealth.com/fitness/a39749745/how-to-stretch-lower-back/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"pain and soreness of the low back","class":"body-link"},"type":"tag","response":{}},{"data":" may divert people from actually targeting it, says ","type":"text"},{"children":[{"data":"David Otey, C.S.C.S.","type":"text"}],"name":"a","attribs":{"href":"https://www.instagram.com/davidoteyfit/","target":"_blank","data-vars-ga-outbound-link":"https://www.instagram.com/davidoteyfit/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"David Otey, C.S.C.S.","class":"body-link"},"type":"tag","response":{}},{"data":" and ","type":"text"},{"children":[{"data":"Men's Health","type":"text"}],"name":"em","attribs":{},"type":"tag"},{"data":" Advisory Board member. If we don't train this crucial spot, though, \"the weakest point will begin to give out,\" which may cause more problems in the long run. Here, Otey and ","type":"text"},{"children":[{"children":[{"data":"Ebenezer Samuel, C.S.C.S.","type":"text"}],"name":"u","attribs":{},"type":"tag"}],"name":"a","attribs":{"href":"https://www.instagram.com/ebenezersamuel23/?hl=en","data-vars-ga-outbound-link":"https://www.instagram.com/ebenezersamuel23/?hl=en","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"Ebenezer Samuel, C.S.C.S.","class":"body-link"},"type":"tag","response":{}},{"data":", ","type":"text"},{"children":[{"data":"MH","type":"text"}],"name":"em","attribs":{},"type":"tag"},{"data":" fitness director guide through 7 exercises we can add to our routine that will help strengthen the lower back. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[],"name":"watch-next","attribs":{},"type":"tag"},{"children":[{"data":"5 Exercises Your Low Back Needs ","type":"text"}],"name":"h2","attribs":{"class":"body-h2","id":"exercises-your-low-back-needs"},"type":"tag"},{"children":[{"data":"45 Degree Extension","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[{"data":"3 to 4 sets of 15 reps","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[],"name":"image","attribs":{"id":"b3d0b5e5-c3ab-42ee-8213-88a6992a8faf","mediaid":"31c4325a-3368-4d89-8efd-87742c66aaba","align":"center","size":"medium","share":"false","caption":"","expand":"","crop":"original","first":true},"type":"tag","response":{"props":{}}},{"children":[{"data":"The low back and the hips work in tandem, and this exercise emulates that. The key to allowing the hip to engage is ensuring that you maintain a bit of rigidity through the spine. Focus on not allowing your spine to round out so that almost all of your movement comes through low back and hip extension. \"It's a baseline exercise to work on getting that lower back moving from folding forward to getting all the way up through extension, but it's going to play a huge role in a lot of other lifts that we do,\" Otey says. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"It's important to identify the difference between the feeling of fatigue and the feeling of pain in this movement. It's safe and okay to work through feelings of fatigue, as that's how we gain strength. If there's any kind of shooting pain or aches, then see a specialist to get an individualized evaluation. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Bird Dog ","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[{"data":"3 to 4 sets of 8 reps on each side","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[],"name":"image","attribs":{"id":"b0ce72ae-0df7-48a3-9389-a3559adba72d","mediaid":"4612b07b-5a8d-40a3-8cf8-4343399723c7","align":"center","size":"medium","share":"false","caption":"","expand":"","crop":"original"},"type":"tag","response":{"props":{}}},{"children":[{"data":"There's value in simplicity. This is a simple movement that may not look like much, but it creates great baseline strength throughout the lower back. This will build stability throughout the spine and low back, ultimately allowing you to perform more athletically in other movements. This movements \"sets the foundation\" that allows us to add weight to other exercises down the road, Otey says. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"\"The goal here is basically to make the move look easy,\" Samuel says. Stay mindful through each bit of this motion, making sure that you're not allowing your hips to drop to one side when the leg gets extended out. Take your time to stay conscious about these things. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Good Morning ","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[{"data":"3 to 4 sets of 6 to 8 reps","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[],"name":"image","attribs":{"id":"bae5d417-8221-46cf-8401-34862b6f5673","mediaid":"9b784144-e8db-46e3-b930-39e6753251cc","align":"center","size":"medium","share":"false","caption":"","expand":"","crop":"original"},"type":"tag","response":{"props":{}}},{"children":[{"data":"The good morning is a hip-hinging motion that will place significant stress on the lower back when loaded up with a barbell or kettlebell. As you descend down, the low back has to work extra hard to maintain control of the force pressing against your mid-back by the weight. Similar to the bird dog, take these slow and steady to get a feel for loading weight. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Romanian Deadlift ","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[{"data":"3 to 4 sets of 8 to 12 reps","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[],"name":"image","attribs":{"id":"77bd89ab-8d59-437d-b8c8-e7df9cf58e5c","mediaid":"508a504e-b9dd-4b0d-b7d8-fee545e0e64c","align":"center","size":"medium","share":"false","caption":"","expand":"","crop":"original"},"type":"tag","response":{"props":{}}},{"children":[{"data":"This is where things pop up a notch. We're going from loading just a little bit to being able to move big weight to build strength. The lowest portion of the movement, when the hips are flexed backwards, is when the most stress will hit the low back. Hang out in this position for a few seconds, Samuel says, to understand the tension being held before standing back up. That small portion of time is where you're going to build the most strength through your low back, as the glutes power a majority of the energy needed for the drive that returns you to standing. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Kettlebell Swing ","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[{"data":"3 to 4 sets of 30 seconds, aiming for 8 to 10 reps","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[],"name":"image","attribs":{"id":"3bd096a3-2b0e-4f3c-953e-6f0e9e69ec5e","mediaid":"630e1287-d8ec-4e2d-8a91-6942cdcc4e18","align":"center","size":"medium","share":"false","caption":"","expand":"","crop":"original"},"type":"tag","response":{"props":{}}},{"children":[{"data":"The lower back supports more than just slow, steady lifts. Many quicker movements depend on it as well. Samuel notes that the lower back plays a big role in acceleration (the speeding up) and the deceleration (the slowing down) of the flexion and extension of our hips and spine. That makes the kettlebell swing a great exercise for training the dynamic aspect of low back strength. ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"The weight you're working with will determine how you approach your sets. If you have a lighter kettlebell, think about working for 30 seconds rather than aiming for a rep range. If you have a heavier kettlebell, only work to about 8 to 10 reps. 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The strength of your oblique muscles, or the muscles along the sides of your core, contribute to the strength of your lower back. “Side planks strengthen the deep core muscles which strengthen the lower back by stabilizing the spine,” says ","type":"text"},{"children":[{"children":[{"data":"Dan Giordano","type":"text"}],"name":"u","attribs":{},"type":"tag"}],"name":"a","attribs":{"href":"https://www.instagram.com/dangiordanodpt/?hl=en","data-vars-ga-outbound-link":"https://www.instagram.com/dangiordanodpt/?hl=en","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"Dan Giordano","class":"body-link"},"type":"tag","response":{}},{"data":", P.T., D.P.T., of ","type":"text"},{"children":[{"children":[{"data":"Bespoke Physical Therapy","type":"text"}],"name":"u","attribs":{},"type":"tag"}],"name":"a","attribs":{"href":"https://bespoketreatments.com/","data-vars-ga-outbound-link":"https://bespoketreatments.com/","data-vars-ga-ux-element":"Hyperlink","data-vars-ga-call-to-action":"Bespoke Physical Therapy","class":"body-link"},"type":"tag","response":{}},{"data":" and ","type":"text"},{"children":[{"data":"MH","type":"text"}],"name":"em","attribs":{},"type":"tag"},{"data":" advisor. 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","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Glute Bridge Marches ","type":"text"}],"name":"h2","attribs":{"class":"body-h3"},"type":"tag"},{"children":[{"data":"2 to 3 sets for 12 to 16 alternating reps ","type":"text"}],"name":"h2","attribs":{"class":"body-h4"},"type":"tag"},{"children":[],"name":"mediaosvideo","attribs":{"align":"center","embedid":"8852093e-7c51-4dd4-a110-ab7ad35f607e","mediaid":"43c404fc-7655-4f7a-8d8f-b911187d1130","size":"large"},"type":"tag"},{"children":[{"data":"Start with the basics before you jump into heavy deadlifts or squats—especially if you already experience some level of low back pain. Start with glute bridge marches, says Giordano. “Alternating leg lifts while maintaining a bridge position can help you improve pelvic stability, which helps strengthen the lower back.” ","type":"text"}],"name":"p","attribs":{"data-journey-content":true},"type":"tag"},{"children":[{"data":"Get into a glute bridge position. Lift the hips, and slowly shift all your weight onto one side and pick up the other foot off the ground. Hold there for a second before slowly returning that foot to the ground. Take your time moving through the reps. Try to keep the hips as stable as possible as you swap legs. 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