**Waist Exercises-Lower Back (Erector Spinae)

Click on any of the links below to see the full description of the exercises with moving images.Along with stretching movements.

Lower Back ( Erector Spinae )

• Barbell
  • Hyperextension
    • Back Extension
  • Hyperextension (45-degree)
    • Back Extension (45 degree)
  • Bent Knee Good-morning
  • Deadlift
    • Sumo Deadlift
  • Stiff-leg Deadlift
  • Straight-leg Deadlift
  • Trap Bar Deadlift
• Dumbbell
  • Straight-leg Deadlift
    • One Arm
• Lever
  • Back Extension
    • Back Extension
• Smith
  • Bent Knee Good-morning
  • Deadlift
  • Stiff-leg Deadlift
  • Straight-leg Deadlift
• Weighted
  • Ball Hyperextention
  • Hyperextension
    • Back Extension
  • Hyperextension (45-degree)
    • Back Extension (45-degree)

See Hamstrings for similar exercises.

Also see General Back exercises below:

• Cable
  • Seated Row
    • Wide Grip

Exercises using Bodyweight

• Contralateral Superman
• Superman

Stretching for Lower Back ( Erector Spinae )

• Cat
  • Movement
• Bent-over Cat
• Lever
• Lying
• Seated
• Seated Bent-over (Chair or Bench)
• Squatting
• Plow