Lower back

Erector spinae. Spinal extension, anti-flexion. Trained as a stabilizer.

The parts

What you're actually training.

Spinal erectors
6
Erector spinae - keeps the spine neutral under load.
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Exercises

Ranked by directness on lower back.

Low1/10

Superman

Whole-back engagement: erectors, glutes, rear delts all firing.

Spinal erectors

Low2/10

Hyperextension (Back Extension)

Erectors lit if you allow flexion at the bottom; glutes lit if you keep it neutral.

Spinal erectors

Low2/10

Bird Dog

Deep brace through the trunk; balance challenge wakes up the stabilizers.

Spinal erectors

Low3/10

Reverse Hyperextension

Lower back + glutes working in tandem; weirdly therapeutic for sore backs.

Spinal erectors

Medium5/10

Jefferson Curl

Hamstring stretch all the way through, plus a long-overlooked stretch through the entire spinal column.

Spinal erectors

Medium6/10

Good Morning

Hamstrings stretch first, then erectors light up to keep the back neutral.

Spinal erectors

Also involves this muscle

Lifts that pull this muscle in as a supporter.

Low1/10

Abs

Plank

Whole-trunk brace. If only your shoulders burn, brace harder with the abs.

Upper absLower abs

Low2/10

Traps

Farmer's Carry

Traps, forearms, abs, even glutes all working at once.

Upper traps

Low2/10

Abs

Dead Bug

Deep ab brace that builds the kind of strength you actually use in lifts.

Upper absLower abs

Low3/10

Abs

Hollow Hold

Whole-front burn - abs holding the body's weight.

Upper absLower abs

Medium4/10

Glutes

Kettlebell Swing

Glute and hamstring slam at the top of every rep; lungs cooked by rep 20.

Glute max

Medium4/10

Hamstrings

Dumbbell Romanian Deadlift

Same as a barbell RDL with fewer setup constraints - great for high reps.

Outer hamstringInner hamstringDeep inner hamstring

Medium5/10

Lats

T-Bar Row

Mid-back density work - lower lats and rhomboids fighting for space.

Lower lats

Medium5/10

Traps

Rack Pull

Insane trap and upper-back loading you can't get any other way.

Upper trapsMiddle traps

Medium5/10

Glutes

B-stance Romanian Deadlift

Single-leg work without the balance frustration.

Glute maxSide glute

Medium6/10

Hamstrings

Stiff-leg Deadlift

Intense hamstring stretch all the way to the bottom of the rep.

Outer hamstringDeep inner hamstring

Medium6/10

Hamstrings

Single-leg Romanian Deadlift

Hamstring stretch + glute med fire on the standing leg.

Outer hamstringInner hamstring

High7/10

Lats

Barbell Bent-over Row

Mid-back squeeze + lower lat pull. Lower back stays tight, not working.

Lower lats

High7/10

Hamstrings

Glute-Ham Raise

Whole hamstring chain firing - calf-to-glute. Spinal erectors brace static.

Outer hamstringInner hamstring

High7/10

Abs

Ab Wheel Rollout

Abs working harder than any crunch - and the lats and lower back joining the party.

Upper absLower abs

High8/10

Hamstrings

Romanian Deadlift

Strong hamstring stretch at the bottom - almost uncomfortable. Glute squeeze on the lockout.

Outer hamstringInner hamstringDeep inner hamstring

High8/10

Quads

Back Squat

Whole leg pump, especially the front. Should NOT feel it in the lower back.

Outer quadInner quad (teardrop)Deep quad

High8/10

Quads

Front Squat

Quad pump like nothing else. Upper back works hard just holding the position.

Middle quadOuter quadInner quad (teardrop)

High8/10

Hamstrings

Nordic Curl

Hamstrings screaming the entire eccentric, then again the next morning.

Outer hamstringInner hamstringDeep inner hamstring

High9/10

Hamstrings

Conventional Deadlift

Whole-body brace. Hamstrings, glutes, and back all firing at once.

Outer hamstringInner hamstring