Strengthening the Lower Back

Many people avoid training the lower back for fear of getting hurt. This is one of the biggest mistakes you can make in fitness training. Weak lower backs are far more susceptible to injury than strong backs.

There are two ways that you need to train the lower back: In Extension (straight or arched) & In Flexion (rounded).


When the lower back is in extension or arched it is at its strongest. This allows us to train it with heavy weight safely. I recommend limiting the reps between 1-10 and keeping the sets to 2-4. This will depend on your current level of lower back strength.

Example Lower Back Exercises (Extension)


Romanian Deadlift

Good Morning

Back Extensions


Training the back in flexion must be done with care as when the back is rounded it is at its weakest. However this doesn’t mean we should avoid it. It is important because in everyday life and in sports your back is not typically in perfect extension. It is usually in flexion and twisting. One thing to note is that you cannot lift barbells, dumbbells, and kettlebells during this type of training as they are too rigid.

Example Lower Back Exercises (Flexion)

Sandbag Deadlift

Water Barrel Clean

Reverse Hyper

Make sure you train the lower back 1-2 times a week consistently. If you want to prevent injuries and lower back pain it is critical to have lower back exercises as a component of your training routine.

Dedicate & Succeed,

Justin Kukla