Deadlifts are a compound exercise that targets multiple muscle groups, including the lower back, glutes, hamstrings, and core. Proper form is crucial to prevent injury, so start with light weights and focus on maintaining a flat back
Lie face down on a mat with your arms extended overhead and legs straight. Lift your arms, chest, and legs off the ground simultaneously, engaging your lower back muscles
Start on your hands and knees in a tabletop position. Extend your right arm forward and your left leg backward while keeping your core engaged and your back flat. Hold this position for a few seconds
Lie face down on a hyperextension bench with your hips positioned at the edge and your feet secured under the foot pads. Cross your arms over your chest or behind your head and lower your torso toward the ground
Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling, engaging your glutes and lower back muscles. Hold this position for a few seconds, then lower back down
If available, use a back extension machine at the gym to target your lower back muscles. Adjust the machine to your desired resistance level and position yourself with your hips against the pad and your feet secured under the foot pads
Seated rows primarily target the muscles of the upper back, but they also engage the lower back muscles to stabilize the spine during the movement. Use a cable machine or resistance bands to perform seated rows