Back - Lower Exercises
Browse illustrated back - lower exercises. Every movement is shown with a picture, the muscles it works, the equipment you need, and how to perform it. Filter further by equipment or level once you find the muscle group you want to train.
Showing 48 of 84 back - lower exercises.
Barbell Clean and Jerk
The full two-part Olympic lift: explode the bar to the shoulders, then drive it overhead — the gold…
Elite
Barbell Deadlift
The conventional barbell deadlift — pull a loaded bar from the floor to lockout, hips and shoulders…
Intermediate
Barbell Good Morning
Hip-hinge with a barbell on the back — direct work for the hamstrings, glutes, and spinal erectors.…
Foundation
Barbell Hang Power Clean
Hip-driven pull from the hang to a high front-rack catch in a quarter-squat — power above parallel,…
Elite
Barbell Landmine Roman Dead Lift
Hinge with a landmine barbell held at chest — the angled load path makes this a forgiving introduct…
Intermediate
Barbell Muscle Clean
Strict pull from hang or floor to the front rack with no drop under the bar — slower, more honest, …
Elite
Barbell Power Clean
Olympic clean from the floor with a high front-rack catch in a quarter-squat — the classic athletic…
Elite
Barbell Rack Pull
A partial deadlift from pins set near knee height, overloading the lockout and the posterior chain …
Intermediate
Barbell Romanian Deadlift
A hip-hinge from the top down that loads the hamstrings and glutes through a deep stretch while the…
Intermediate
Barbell Snatch Grip Deadlift
A deadlift pulled with a wide snatch grip, increasing the range and hammering the upper back, traps…
Advanced
Barbell Squat Clean
Full Olympic squat clean — bar from floor to front rack with a deep squat catch, the most loadable …
Elite
Barbell Stiff-Leg Deadlift
A deadlift with near-straight legs that maximises hamstring stretch and posterior-chain tension fro…
Intermediate
Barbell Sumo Deadlift
Wide-stance deadlift with the hands inside the legs — shorter pull, more quad and adductor involvem…
Intermediate
BOSU Bird Dog
A bird dog with hands or knees on the BOSU dome, training the core to resist rotation while the opp…
Foundation
BOSU Scorpion
A prone scorpion rotation over the BOSU, opening the hips and lower back by reaching one leg across…
Foundation
BOSU Superman
A superman back extension draped over the BOSU, lifting the arms and legs to strengthen the spinal …
Beginner
BOSU Unilateral Bridge
A single-leg glute bridge with the foot or shoulders on the BOSU, isolating one glute while the cor…
Intermediate
Cable Single Leg Dead Lift
Single-leg cable Romanian deadlift — hip-hinge and balance challenge that exposes hamstring and glu…
Foundation
Dumbbell Clean and Jerk
Two-dumbbell clean to the shoulders, then a jerk overhead — full-body power lift that combines pull…
Advanced
Dumbbell Clean and Press
Two-dumbbell clean to the shoulders, then a strict press overhead — classic full-body conditioning …
Advanced
Dumbbell Deadlifts
A hip-hinge deadlift with a dumbbell in each hand — an accessible way to build the glutes, hamstrin…
Foundation
Dumbbell Hang Power Clean
Dumbbell hang power clean — pull from hip-level to a quarter-squat catch, no full squat, the most a…
Advanced
Dumbbell Hang Snatch
Dumbbell hang snatch — pull a dumbbell from hip-level directly to overhead in one motion, the explo…
Advanced
Dumbbell Muscle Clean
Strict dumbbell pull to the shoulders with no drop under — slower and harder than a power clean, bu…
Advanced
Dumbbell Muscle Snatch
Strict dumbbell pull to overhead with no rebend of the knees — slower than a power snatch, builds t…
Advanced
Dumbbell Power Clean
Dumbbell power clean from the floor — explosive pull catching the dumbbells on the shoulders in a q…
Advanced
Dumbbell Power Snatch
Dumbbell power snatch from the floor — explosive pull all the way to overhead in one motion, the mo…
Advanced
Dumbbell Romanian Deadlift
Dumbbell Romanian deadlift — hip-hinge loading the hamstrings and glutes, the foundational hinge pa…
Foundation
Dumbbell Single Arm Clean and Jerk
Single-arm dumbbell clean and jerk — extreme unilateral Olympic-style lift with a dip-and-drive jer…
Advanced
Dumbbell Single Arm Deadlift
A hip-hinge deadlift holding one dumbbell, adding an anti-rotation core demand to the hamstring and…
Foundation
Dumbbell Single Arm Hang Power Clean
Single-arm hang power clean — explosive hip pull from hang to shoulder catch, with brutal anti-rota…
Advanced
Dumbbell Single Arm Hang Snatch
Single-arm hang snatch — pull one dumbbell from hip to overhead in one continuous motion, the most …
Advanced
Dumbbell Single Arm Muscle Clean
Strict single-arm pull to shoulder with no drop under — slower than a power clean, builds the third…
Advanced
Dumbbell Single Arm Muscle Snatch
Strict single-arm pull from hang or floor to overhead with no rebend — strict shoulder-and-pull str…
Advanced
Dumbbell Single Arm Power Clean
Single-arm dumbbell power clean from floor — explosive pull to shoulder catch, brutal anti-rotation…
Advanced
Dumbbell Single Arm Power Snatch
Single-arm dumbbell power snatch from the floor — explosive pull all the way to overhead in one mot…
Advanced
Dumbbell Single Arm Split Clean
Single-arm dumbbell clean dropping into a split stance — asymmetric Olympic-style lift for athletes…
Advanced
Dumbbell Single Arm Split Snatch
Single-arm dumbbell snatch with split-stance catch — explosive pull to overhead with a split landin…
Advanced
Dumbbell Single Arm Squat Clean
Single-arm dumbbell squat clean — pull from floor and drop into a full front squat catch, the most …
Advanced
Dumbbell Single Arm Squat Snatch
Single-arm dumbbell snatch with full overhead squat catch — extreme mobility, balance, and unilater…
Advanced
Dumbbell Single Leg Deadlift
Single-leg Romanian deadlift with a dumbbell in the opposite hand — extreme balance, hip-control, a…
Intermediate
Dumbbell Split Clean
Two-dumbbell clean dropping into a split stance catch — bilateral pull with asymmetric landing for …
Advanced
Dumbbell Split Snatch
Two-dumbbell snatch with split-stance catch — pull explosively to overhead with a split landing for…
Advanced
Dumbbell Squat Clean
Two-dumbbell clean from the floor with full squat catch — the most loadable Olympic-style dumbbell …
Advanced
Dumbbell Squat Snatch
Two-dumbbell snatch with full overhead squat catch — extreme mobility, balance, and full-body power…
Advanced
Kettlebell Dead Lift
Single-kettlebell deadlift with the bell between the feet — foundational hinge pattern, accessible …
Foundation
Kettlebell Double Dead Clean
Two-kettlebell clean from a dead start on the floor — strict pulls, no continuous swinging, brutal …
Advanced
Kettlebell Double Hang Cleans
Two-kettlebell clean from the hang — explosive hip drive launches both bells to the front rack, dem…
Advanced