Lower Back

A bodyweight movement that isolates the lower back safely.

Good Morning

A hip-hinge movement that builds lower back and hamstring strength.

Romanian Deadlift

A hip-hinge pull that builds the entire posterior chain.

Superman

A simple bodyweight extension for lower back endurance.

Rack Pull

A partial-range deadlift that loads the lower back heavily.

Bird Dog

A stability movement that builds core and lower back control together.

Cat-Cow Stretch

A gentle mobility movement that flexes and extends the spine, often used as a warm-up before lower-back training.

Glute Bridge

A foundational hip-extension exercise that builds glute and lower-back endurance with minimal equipment.

Single-Leg Glute Bridge

A unilateral version of the glute bridge that adds a stability demand and addresses side-to-side imbalances.

Prone Y-T-W Raises

A lying movement that raises the arms into three distinct positions, training the muscles supporting good posture alongside the lower back.

Standing Back Extension

A standing hip-hinge movement using just bodyweight, building the lower back and hamstrings without any equipment.

Seated Good Morning

A seated variation of the good morning that removes leg involvement, isolating the lower back and hip hinge.

Kettlebell Swing

An explosive hip-hinge movement using a kettlebell, building lower-back and posterior-chain power together.

Cable Pull-Through

A hip-hinge movement using a cable positioned between the legs, offering constant tension through the hip extension.

Reverse Hyperextension

A hyperextension variation that lifts the legs instead of the torso, with the upper body remaining stationary.

Suitcase Deadlift

A single-arm deadlift variation that adds a significant anti-lateral-flexion demand on the lower back.

Banded Good Morning

A good morning variation using a resistance band anchored underfoot, offering accommodating resistance through the hinge.

Deficit Deadlift

A deadlift variation performed standing on a raised platform, increasing the range of motion beyond a standard deadlift.

Single-Leg Romanian Deadlift

A unilateral version of the Romanian deadlift, adding significant balance and stability demands to the hip-hinge pattern.

Barbell Hyperextension

A loaded hyperextension performed holding a barbell across the upper back, extending the standard bodyweight version.

Jefferson Curl