Best Advanced Lower Back Workouts With Garage Gym
About
This workout utilizes a Garage Gym setup, incorporating versatile and adaptable equipment such as barbells, dumbbells, and squat racks, commonly found in well-rounded yet cost-effective home gyms.
It features advanced exercises that demand significant experience, typically over four years, and highlight movements like Olympic lifts and intricate combinations.
The focus is on the lower back, a crucial muscle group located on the rear lower torso, which is essential for core stability and is engaged in almost all movements.
Effective exercises targeting this area might include back extensions and rows, designed to enhance strength and performance.
Workout 1
Lower Back
Stiff-Legged Barbell Good Morning
110reps40lbs210reps40lbs310reps40lbs
Dumbbell Superman
110reps5lbs210reps5lbs310reps5lbs
Stability Ball Back Extension
16reps26reps36reps46reps56reps
Rack Pulls
110reps110lbs210reps110lbs310reps110lbs
Stability Ball Hyperextension
18reps28reps38reps48reps
Weighted Ball Hyperextension
110reps15lbs210reps15lbs310reps15lbs
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Generate My PlanThe 6 Best Advanced Lower Back Exercises with Garage Gym
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1. Stiff-Legged Barbell Good Morning
SETS LOGGED1,887,732Lower Back Strength95 mScoreLower Back
Barbells
Squat RackThe Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.
How to do it
The Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs2. Dumbbell Superman
SETS LOGGED385,740Lower Back Strength75 mScoreLower Back
DumbbellsThe Dumbbell Superman exercise strengthens your back, glutes, and hamstrings using dumbbells for added resistance. This variation is effective for building strength in your lower back and improving overall stability.
How to do it
The Dumbbell Superman exercise strengthens your back, glutes, and hamstrings using dumbbells for added resistance. This variation is effective for building strength in your lower back and improving overall stability.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs3. Stability Ball Back Extension
SETS LOGGED266,902Lower Back Strength85 mScoreLower Back
Stability (Swiss) BallThe Stability Ball Back Extension strengthens your lower back and core using a stability ball for an added challenge. This exercise helps improve overall stability and posture.
How to do it
The Stability Ball Back Extension strengthens your lower back and core using a stability ball for an added challenge. This exercise helps improve overall stability and posture.
Sets, Reps, Weight17reps27reps37reps47reps4. Rack Pulls
SETS LOGGED642,470Lower Back Strength91 mScoreLower BackBarbellsSquat RackRack Pulls are a simpler version of the Deadlift, where you lift a barbell from a higher position on a rack. This exercise is ideal for beginners or those with mobility issues, as it helps focus on the upper part of the lift.
How to do it
Rack Pulls are a simpler version of the Deadlift, where you lift a barbell from a higher position on a rack. This exercise is ideal for beginners or those with mobility issues, as it helps focus on the upper part of the lift.
Sets, Reps, Weight18reps95lbs28reps95lbs38reps95lbs5. Stability Ball Hyperextension
SETS LOGGED553,713Lower Back Strength56 mScoreLower BackStability (Swiss) BallThe Stability Ball Hyperextension strengthens your lower back and improves core stability. Using a stability ball makes the exercise more challenging and helps engage your back muscles effectively.
How to do it
The Stability Ball Hyperextension strengthens your lower back and improves core stability. Using a stability ball makes the exercise more challenging and helps engage your back muscles effectively.
Sets, Reps, Weight19reps29reps39reps49reps6. Weighted Ball Hyperextension
SETS LOGGED408,048Lower Back Strength87 mScoreLower BackStability (Swiss) BallWeighted Ball Hyperextension is a challenging exercise that works the lower back and core muscles by using a stability ball. It increases strength and endurance by adding resistance beyond regular hyperextensions.
How to do it
Weighted Ball Hyperextension is a challenging exercise that works the lower back and core muscles by using a stability ball. It increases strength and endurance by adding resistance beyond regular hyperextensions.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs
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