Deadlift
Barbell
Lower back
Erector spinae
Primary focus
39
Lower back
Superman Hold
Bodyweight
Lower back
Superman Swim
Bodyweight
Lower backHamstrings
GHD Back Extension
GHD Machine
Lower back
Jefferson Curl
Dumbbells or Barbell (Optional)
Lower backTrapsLatsGlutesHamstrings
Rack Pull
Barbell, Power Rack
Lower backTrapsRhomboids
Cobra Pose
Bodyweight
Lower backGlutesHamstrings
Weighted Back Extension
Roman Chair, Weight Plate
Lower backGlutes
Floor Back Extension
Bodyweight
Lower back
Seated Back Extension
Chair
Lower backGlutesRear delts
Single-Arm Superman
Bodyweight
Lower backGlutesHamstrings
Roman Chair Hyperextension
Roman Chair
Lower backGlutesRear delts
Banded Superman
Resistance Band
Lower back
Standing Spinal Extension
Bodyweight
Lower back
Wrist Extension Mobilization
Floor
Lower backGlutesHamstrings
Back Extension
Roman Chair or Hyperextension Bench
Lower backObliques
Twisting Back Extension
Roman Chair
Lower backHamstringsGlutes
Band Good Morning
Resistance Band
Lower backGlutesBiceps
Machine Back Extension (hyperextension bench)
Hyperextension Bench
Lower backGlutesHip flexors
Lying Double Knee-to-Chest
Bodyweight
Lower backGlutesHamstrings
Weighted Superman
Weight Plate, Dumbbell
Lower backGlutesHamstrings
Alternating Superman
Bodyweight
Lower backHamstringsGlutes
Barbell Good Morning
Barbell
Lower backGlutesHamstrings
45-Degree Back Extension
Hyperextension Machine
Lower backGlutesHamstrings
Roman Chair Back Extension
Roman Chair
Lower backGlutes
Swiss Ball Back Extension
Swiss Ball
Lower backGlutesHamstrings
Single-Leg Back Extension (hyperextension bench)
Hyperextension Bench
Lower backGlutes
Bench Back Extension
Bench
Lower backGlutesRear delts
TRX Overhead Back Extension
TRX Suspension Trainer
Lower backGlutes
TRX Back Extension
TRX Suspension Trainer
Lower back
Cable Wrist Extension
Cable Machine
Lower back
Forearm Extensor Stretch
Bodyweight
Lower backGlutesBiceps
Weighted GHD Back Extension
GHD machine, plate
Lower backTrapsLatsGlutesBiceps
Snatch-Grip Deadlift
Barbell
Lower backGlutes
Machine Back Extension
Back extension machine
Lower backGlutesBiceps
Locust Pose
Bodyweight
Lower backBicepsGlutes
Dumbbell Good Morning
Dumbbell
Lower back
Bench Superman
Bench
Lower back
TRX Hip Hinge
TRX Suspension Trainer
Secondary focus
43
HamstringsLower back
Cable Romanian Deadlift
Cable, Rope Attachment
BicepsLower back
Bodyweight Good Morning
Bodyweight
BicepsLower back
Nordic Hamstring Curl (bodyweight)
Bodyweight
BicepsGlutesLower back
Banded Good Morning
Resistance Band
BicepsGlutesLower back
Good Morning
Barbell
AbsObliquesHip flexorsLower back
GHD Sit-Up
GHD Machine
GlutesHamstringsLower back
Suitcase March
Dumbbells or Kettlebells
GlutesHamstringsLower back
GHD Reverse Hyperextension
GHD Machine
GlutesBicepsLower back
Bench Reverse Hyperextension
Bench
BicepsGlutesLower back
Bench-Supported Dumbbell Romanian Deadlift
Dumbbells, Bench
GlutesBicepsLower backAbs
TRX Atomic Reverse Plank
TRX Suspension Trainer
QuadsGlutesHamstringsLower backObliquesAbs
Single-Arm Kettlebell Front Rack Squat
Kettlebell
HamstringsLower back
Reverse Hyperextension
Reverse Hyperextension Machine
HamstringsLower back
Smith Machine Good Morning
Smith Machine
ObliquesLower back
Dumbbell Side Bend
Dumbbell
HamstringsGlutesLower back
Stiff-Leg Deadlift
Barbell
BicepsGlutesLower back
Seated Good Morning (bench)
Bench (Optional: Light Barbell/Dumbbell)
GlutesBicepsLower back
Machine Reverse Hyperextension
Reverse Hyper Machine
GlutesBicepsLower back
Cable Deadlift
Cable Machine
GlutesBicepsLower back
Floor Reverse Hyperextension
Bodyweight
Inner thighsGlutesLower back
Happy Baby Pose
Bodyweight
GlutesLower back
Seated Forward Fold
Bodyweight
Inner thighsLower back
Pancake Stretch
Bodyweight
GlutesLower back
Knee-to-Chest Stretch
Bodyweight
TrapsLower backGlutesHamstrings
Mid-Shin Rack Pull
Barbell, Power Rack
TrapsLower back
Prone Dumbbell I-Raise
Light Dumbbells, Bench
GlutesHamstringsLower back
Single-Leg Reverse Plank
Bodyweight
GlutesLower back
Standing Contralateral Reach
Bodyweight
HamstringsGlutesLower back
Split-Stance Romanian Deadlift
Dumbbell or Kettlebell
Hip flexorsGlutesLower back
Supine Knee-to-Chest Stretch
Bodyweight
GlutesLower back
Seated Good Morning (chair)
Chair, (Optional) Dowel
GlutesHamstringsLower back
Bench Reverse Plank
Bench
HamstringsGlutesLower back
TRX Single-Leg Romanian Deadlift
TRX Suspension Trainer
GlutesLower back
Lying Knee to Chest
Bodyweight
GlutesBicepsLower back
Bodyweight Reverse Hyperextension
Bench (or stable surface)
GlutesBicepsLower back
Stability Ball Reverse Hyperextension
Swiss Ball
HamstringsGlutesLower back
Dumbbell Romanian Deadlift
Dumbbells
HamstringsGlutesLower backTraps
Rack Pull Below Knee
Barbell, Power Rack
Hip flexorsLower back
Dumbbell Radial Deviation
Dumbbell, Bench
Hip flexorsLower back
Dumbbell Ulnar Deviation
Dumbbell, Bench
GlutesLower back
Single-Leg Reverse Hyperextension
Roman chair / Hyperextension bench
GlutesLower back
Single-Leg Good Morning
Bodyweight
HamstringsLower back
Chair-Assisted Good Morning
Chair
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