Best Advanced Lower Back Workouts With Garage Gym

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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.

The 6 Best Advanced Lower Back Exercises with Garage Gym

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Stiff-Legged Barbell Good Morning

    SETS LOGGED
    1,887,732
    Lower Back Strength
    95 mScore
    Lower Back
    Photo of Barbells
    Barbells
    Photo of Squat Rack
    Squat Rack

    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.

    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, Weight
    1
    8reps
    45lbs
    2
    8reps
    45lbs
    3
    8reps
    45lbs
    Full Video & Instructions

  • 2. Dumbbell Superman

    SETS LOGGED
    385,740
    Lower Back Strength
    75 mScore
    Lower Back
    Photo of Dumbbells
    Dumbbells

    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.

    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, Weight
    1
    8reps
    10lbs
    2
    8reps
    10lbs
    3
    8reps
    10lbs
    Full Video & Instructions

  • 3. Stability Ball Back Extension

    SETS LOGGED
    266,902
    Lower Back Strength
    85 mScore
    Lower Back
    Photo of Stability (Swiss) Ball
    Stability (Swiss) Ball

    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.

    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, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 4. Rack Pulls

    SETS LOGGED
    642,470
    Lower Back Strength
    91 mScore
    Lower Back
    Photo of Barbells
    Barbells
    Photo of Squat Rack
    Squat Rack

    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.

    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, Weight
    1
    8reps
    95lbs
    2
    8reps
    95lbs
    3
    8reps
    95lbs
    Full Video & Instructions

  • 5. Stability Ball Hyperextension

    SETS LOGGED
    553,713
    Lower Back Strength
    56 mScore
    Lower Back
    Photo of Stability (Swiss) Ball
    Stability (Swiss) Ball

    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.

    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, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 6. Weighted Ball Hyperextension

    SETS LOGGED
    408,048
    Lower Back Strength
    87 mScore
    Lower Back
    Photo of Stability (Swiss) Ball
    Stability (Swiss) Ball

    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.

    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, Weight
    1
    8reps
    17.5lbs
    2
    8reps
    17.5lbs
    3
    8reps
    17.5lbs
    Full Video & Instructions

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Best Advanced Lower Back Workouts With Garage Gym | Fitbod Workout Generator