Move · Videos · Technique · 13 min

Lower Back Strengthening: Progressions From Easy to Advanced

Lower Back Strengthening: Progressions From Easy to Advanced — video by Physio REHAB Play · 13:11

Video by Physio REHAB on YouTube · Open on YouTube

A physiotherapist builds low-back strength in stages: leg lifts on all fours, back raises over a gym ball, reverse leg lifts off a bed or table, then partner-held back extensions and holds, later with light weight. For rebuilding back strength after a low-back injury, on the way back to lifting.

  • 13 min
  • All levels
  • Low impact (no jumping)
  • mat
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Step by step 8

Tap a time to watch that step in the video.

  1. On all fours: brace with a neutral spine and lift one straight leg; the low back extends only a little, and last. 2:19
  2. Next, the same leg lift lying over a gym ball, keeping the tummy braced against the ball and not over-arching. 3:41
  3. Back raise over the ball: knees and toes planted, brace, then lift into a Y, thumbs up, stopping before strain. 4:48
  4. Off a bed or table: hold the edge, brace and lift one straight leg at a time to learn the movement. 6:49
  5. Then lift both legs slowly without holding your breath; fatigue is fine, but pain means go back a step. 7:45
  6. Harder: hold a light weight between the feet, but only if you still reach the same height. 9:00
  7. Partner-held back extension off a bed: brace, squeeze the glutes and rise only to neutral; hold up to a minute. 10:21
  8. Then slow reps without over-arching, and later hold a weight plate for the holds or reps. 11:49

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Brace your core and set a neutral spine first, so your low back extends last, not first
  • Come up only to neutral rather than jamming into an over-arched back
  • Add weight only if you still reach the same height, and stop if you feel pain rather than fatigue

What it works

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Joints it uses 2 takes load

  • Lower back takes loadback raises over a ball, back extensions off a bed
  • Hips takes loadreverse leg lifts off a bed, hip extensions
  • Shoulders movesY arms, holding the bed in reverse lifts
  • Wrists & hands movesall-fours leg lifts
  • Upper back movesthumbs-up Y raise over the ball
  • Knees moveskneeling for all-fours and ball work
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Start with leg lifts on all fours; one leg before two off the bed

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Physio REHAB; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety