Advice

Based on effectiveness and expert endorsement, the “king” of lower back exercises is widely considered the Deadlift (when performed properly).

Why the Deadlift?

• Strengthens the entire posterior chain (glutes, hamstrings, lower back, traps)
• Builds core stability
• Improves posture and lifting mechanics
• Safe Variations
  • Romanian Deadlift (RDL) – More hamstring-focused and lower-impact
  • Kettlebell Deadlifts – Great for beginners
  • Trap Bar Deadlifts – Reduce lower back strain

Caution

Proper form is absolutely essential to avoid injury. Beginners should work with a coach or physical therapist.

Alternative “King” for Rehab Settings

If you’re recovering from injury or new to exercise, the Bird-Dog is a gentler yet powerful option for back stabilization.