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 36 of 84 back - lower exercises.
Kettlebell Double Hang Snatch
Two-kettlebell snatch from the hang — explosive pull all the way overhead, brutal on grip and shoul…
Advanced
Kettlebell Double Muscle Clean
Strict two-kettlebell pull to the rack with no drop under, no knee re-bend — slow and brutally dema…
Advanced
Kettlebell Double Muscle Snatch
Strict two-kettlebell pull from hang or floor to overhead, no rebend — slower and harder than the p…
Advanced
Kettlebell Double Power Cleans
Two-kettlebell power clean from the floor — explosive pull with quarter-squat catch, the loadable b…
Advanced
Kettlebell Double Power Snatch
Two-kettlebell power snatch from floor — explosive pull all the way overhead in one motion, the mos…
Advanced
Kettlebell Double Squat Cleans
Two-kettlebell clean with full front-squat catch — the most loadable bilateral kettlebell clean, de…
Advanced
Kettlebell Double Squat Snatch
Two-kettlebell snatch with full overhead-squat catch — extreme mobility, balance, and full-body pow…
Advanced
Kettlebell Good Mornings
Hip-hinge with a kettlebell at chest or behind the neck — direct hamstring and lower-back work.
Foundation
Kettlebell One Arm Dead Clean
Single-kettlebell dead clean — pull from floor to rack, return to floor between reps, no swinging.
Intermediate
Kettlebell One Arm Hang Clean
Single-kettlebell hang clean — hip-driven pull from hip level to the front rack, foundational unila…
Intermediate
Kettlebell One Arm Hang Snatch
Single-kettlebell hang snatch — hip-driven pull from hip to overhead in one motion, defining unilat…
Intermediate
Kettlebell One Arm Muscle Clean
Strict single-kettlebell pull to rack — slow and demanding, builds the third pull unilaterally.
Intermediate
Kettlebell One Arm Muscle Snatch
Strict single-kettlebell pull from hang or floor to overhead, no rebend — strict shoulder and pull …
Advanced
Kettlebell One Arm Power Clean
Single-kettlebell power clean from floor — explosive pull with quarter-squat catch, brutal anti-rot…
Intermediate
Kettlebell One Arm Power Snatch
Single-kettlebell power snatch from floor — explosive pull all the way to overhead in one motion, t…
Advanced
Kettlebell One Arm Squat Clean
Single-kettlebell squat clean — pull from floor with full front-squat catch, brutal asymmetric fron…
Advanced
Kettlebell One Arm Squat Snatch
Single-kettlebell snatch with full overhead-squat catch — extreme mobility and unilateral overhead …
Advanced
Kettlebell Single Arm Deadlift
A hip-hinge deadlift with a single kettlebell, training the posterior chain while resisting rotatio…
Foundation
Kettlebell Single Leg Dead Lift
Single-leg kettlebell Romanian deadlift — extreme balance, unilateral hip-extension, and trunk-cont…
Intermediate
Kettlebell Suitcase Deadlift
Single-side kettlebell deadlift — extreme anti-lateral-flexion demand from the asymmetric loading.
Intermediate
Kettlebell Supermans
Loaded superman with kettlebell overhead — direct posterior-chain isometric work, brutal lower-back…
Foundation
Medicine Ball Hip Hinge Toss
Explosive medicine ball toss from a hip-hinge — generates power from the hips, classic athletic-pow…
Intermediate
Medicine Ball Superman
Loaded superman with medicine ball extended overhead — direct posterior-chain isometric work.
Beginner
Plate Bent Over Rows
A bent-over row gripping a weight plate, building the mid-back and lats while the hinged position t…
Foundation
RAM Row
A bent-over row pulling the RAM to the torso, building the upper back, lats and biceps.
Foundation
Resistance Band Wide Superman
Prone band superman with arms extended wide — direct posterior-chain isometric work with band loadi…
Beginner
Sandbag Bent Over Rows
Upper-back row from a hinged position, hauling the sandbag to the lower ribs while the spinal erect…
Foundation
Sandbag Deadlift
Hip-hinge deadlift lifting the sandbag off the floor, a forgiving entry point to the hinge that ham…
Foundation
Sandbag Good Mornings
Hamstring-loading hip hinge with the sandbag braced on the upper back, bowing the torso toward para…
Foundation
Sandbag One Arm Row
The upper back drives this single-arm sandbag row, the shifting filler forcing a tighter grip and h…
Foundation
Sandbag Rotational Deadlift
A hamstring-driven deadlift that picks the sandbag up from an offset to one side, training the hing…
Intermediate
Sandbag Single Leg Deadlift
A single-leg RDL with the sandbag, hinging over the planted leg while the free leg extends behind f…
Intermediate
Single Leg Deadlift to Knee Up
Single-leg deadlift returning to standing with explosive knee drive — combined hinge and power.
Foundation
Vibration Plate Deadlift
Deadlift on a vibration plate — adds nervous-system stimulus to the standard deadlift.
Foundation
Vibration Plate Good Morning
Good morning on a vibration plate — adds nervous-system stimulus to the hip-hinge.
Beginner
Vibration Plate Kettlebell Suitcase Deadlift
Suitcase deadlift on a vibration plate — adds anti-lateral-flexion demand and vibration stimulus.
Advanced