The mid back contains a strip of muscles that start by the neck and run vertically to the sacrum. Known cumulatively as the erector spinae, these muscles include the iliocostalis, longissimus and spinalis. Exercises to strengthen the lower part of these muscles involve trunk extension, and they can be done with free weights and body weight.
Deadlifts
Deadlifts work your lower back, glutes, hamstrings and quadriceps. You can do these with a weighted barbell that is on the floor. Stand behind the bar with your feet slightly wider than shoulder-width apart. Slowly bend down and grab the bar with a shoulder-width grip, lift it off the floor and come to a standing position. After holding for a second, lower the bar and repeat 10 to 12 times.
Stiff-Legged Deadlifts
Stiff-legged deadlifts target your lower back, glutes and hamstrings, and they can be done with dumbbells. Stand with your feet shoulder-width apart, and hold the weights in front of your thighs with your palms facing you. Slowly bend over at the waist as you lower the weights toward the floor. Once your feel a strong contraction in your lower back, stand up and repeat for 10 to 12 repetitions.
Shoulder Bridges
Although it is called a shoulder bridge, it is a lower back exercise, and it also targets your glutes. You need a stability ball to do this exercise. Lie on your back with your heels and lower, back legs hip-width apart on the ball and your arms out at your sides. In a steady motion, press down to lift your hips in the air. Once you form a straight line from your shoulders to your heels, hold for five to 10 seconds, slowly lower and repeat five to six times. According to the American Council on Exercise, you can increase the challenge by moving your feet closer together or by raising one leg in the air.
Back Extensions
Back extensions work your lower back muscles with nothing but your body. Lie face-down with your legs straight behind you and your hands on the sides of your head. Keeping your lower body against the floor, lift your torso up by contracting your lower back muscles. After holding for a second, lower and repeat for 10 to 12 repetitions.
Reverse Hyperextensions
Reverse hyperextensions require a stability ball and weight bench. Place the ball on the bench, lie across the ball on your stomach and grab the edges of the bench with your hands. Your toes should be lightly touching the floor at his point or just above it. Keeping your legs straight, lift them in the air until they are just higher than parallel to the floor. You should feel a strong contraction in your lower back muscles to do this. Slowly lower and repeat for 10 to 12 repetitions.
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