Answer a few short questions and narrow the list down fast.
The lower back is primarily governed by the erector spinae, which run along the vertebral column. Strong spinal erectors prevent disc herniations and underpin heavy deadlifts.
Hyperextensions (back extensions), conventional deadlifts, good mornings, and Bird-Dog core holds.
8–10 weekly sets. Prioritize endurance and high control over ego-lifting: 10–15 reps on hyperextensions with focused spinal neutral alignment.