Move · Videos · Technique · 10 min

How to Build a Strong Lower Back Safely

How to Build a Strong Lower Back Safely — video by Jeremy Ethier Play · 9:55

Video by Jeremy Ethier on YouTube · Open on YouTube

Explains how squats and deadlifts load the lower back, then teaches the back extension on a Roman chair or glute-ham machine and the bird dog with a regression path, and how often to train them. Suits regular gym-goers.

  • 10 min
  • Intermediate
  • Low impact (no jumping)
  • gym machine, mat
Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Supermans work the lower back but load the spine heavily, so this video uses safer choices. 1:13
  2. Squats and deadlifts: heavy free-weight lifts build the lower back, though glutes and hamstrings often take over. 2:09
  3. Back extensions on a Roman chair or glute-ham machine steady the pelvis so the lower back does the work. 3:42
  4. Set-up: pelvis at or just past the top of the pad, then lower yourself with a neutral spine. 4:18
  5. Rise only until your torso is in line with your legs; going further into hyperextension compresses the spine. 4:31
  6. Start with about 8–15 bodyweight reps; once 15 feel easy, hold a weight. 5:00
  7. Bird dog: on all fours, brace, then reach one arm forward and the opposite leg back; hold about five seconds. 6:25
  8. Lift arm and leg only to body height; if it's too hard, start with arm reaches, then leg reaches, then both. 7:00
  9. Bird dog sets: 8, then 6, then 4 reps a side, building each hold towards about 10 seconds. 7:25
  10. How often: if you already squat and deadlift, add these two once a week for a few sets; otherwise more often. 7:52

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

Form cues from the coach

  • Back extension: pad at or just below the hips, rise only until in line with the legs
  • Keep the spine neutral and stop before you arch into hyperextension
  • Bird dog: lift arm and leg only to body height and hold about five seconds

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Lower back takes loadback extensions on a glute-ham machine, bird dog
  • Shoulders movesbird dog arm reach and support arm
  • Wrists & hands movessupport hand on the floor in bird dog
  • Upper back movesback extensions, bird dog push through the hand
  • Hips movesback extension hinge, bird dog leg kick back
  • Knees moveskneeling on all fours for the bird dog
  • 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: Bird dog regression: arm reach only, then leg reach, then both together

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

More like this

Browse all 764 videos

Video by Jeremy Ethier; 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