Back · Muscle

Best Spine Exercises (11)

11 exercises that target the spine — 5 beginner and 6 intermediate — using stability ball, bodyweight and machine and more. Every exercise has an animated demonstration and step-by-step instructions, and all of them are ready to log in the SetGrip app.

Beginner (5)

Back ExtensionBeginnerBodyweight
Back Extension MachineBeginnerMachine
Banded Straight Leg DeadliftBeginnerResistance Band
Flat Bench HyperextensionBeginnerBodyweight
Prone Back ExtensionBeginnerBodyweight

Intermediate (6)

Arms Extended Stability Ball Back ExtensionIntermediateStability Ball
Hands behind Head Stability Ball Back ExtensionIntermediateStability Ball
Knees off Floor Stability Ball Back ExtensionIntermediateStability Ball
Rotation Stability Ball Back ExtensionIntermediateStability Ball
Stability Ball Back ExtensionIntermediateStability Ball
Weighted Stability Ball Back ExtensionIntermediateWeighted

Related collections

Stability Ball spine exercises
All back exercises
Upper Back exercises
Lats exercises
Traps exercises
Levator Scapulae exercises
Triceps exercises
Biceps exercises
Forearms exercises
Glutes exercises

Track spine exercises in SetGrip

All 1,100+ exercises with animations are in the app. No account, no sign-up — your history stays on your iPhone and in your private iCloud. Works with Apple Watch.

Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.