Best Lower Back Workouts For Women
About
The Lower Back plays a key role in supporting the torso and is part of the core, central to many movements.
To effectively target this muscle group, exercises like back extensions and stabilizing postures are typically recommended.
For women, training plans are tailored to physiological characteristics based on averages (height: 5’5", weight: 140lbs, age: 34), while respecting individual capability and goals.
These routines also consider general preferences and utilize efficacious strategies to stimulate progress efficiently.
Workout 1
Lower Back
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Lower Back
Superman with Scaption
15reps25reps35reps45reps55reps
Alternating Superman
18reps28reps38reps
Dumbbell Superman
110reps5lbs210reps5lbs310reps5lbs
Stability Ball Back Extension
15reps25reps35reps45reps55reps
Medicine Ball Superman
110reps30lbs210reps30lbs310reps30lbs
Rack Pulls
110reps45lbs210reps45lbs310reps45lbs
Workout 3
Lower Back
Stability Ball Hyperextension
15reps25reps35reps45reps55reps
Weighted Ball Hyperextension
110reps12.5lbs210reps12.5lbs310reps12.5lbs
Incline Back Extension
16reps26reps36reps46reps
Bridge Side to Side
18reps28reps38reps48reps58reps
Bridge Up Up Down Down
19reps29reps39reps
Loop Band Superman Press
18reps28reps38reps
The 15 Best Lower Back Exercises for Women
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Back Extensions
SETS LOGGED3,608,448Lower Back Strength96 mScoreLower Back
Glute Ham Raise BenchBack extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.
How to do it
Back extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.
Sets, Reps, Weight17reps27reps37reps47reps2. 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, Weight18reps35lbs28reps35lbs38reps35lbs3. Superman
SETS LOGGED5,438,343Lower Back Strength100 mScoreLower BackThe Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.
How to do it
The Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.
Sets, Reps, Weight18reps28reps38reps48reps4. Reverse Hyperextension
SETS LOGGED373,674Lower Back Strength51 mScoreLower Back
Reverse Hyper BenchThe Reverse Hyperextension exercise strengthens the lower back, glutes, and hamstrings. By lifting your legs against gravity on a special bench, this movement helps improve lower body power and supports spinal health.
How to do it
The Reverse Hyperextension exercise strengthens the lower back, glutes, and hamstrings. By lifting your legs against gravity on a special bench, this movement helps improve lower body power and supports spinal health.
Sets, Reps, Weight18reps28reps38reps48reps5. Seated Back Extension
SETS LOGGED2,071,881Lower Back Strength98 mScoreLower Back
Back Extension MachineThe Seated Back Extension machine strengthens your lower back, glutes, and hamstrings safely. It helps improve posture and stability while allowing you to adjust resistance for your level.
How to do it
The Seated Back Extension machine strengthens your lower back, glutes, and hamstrings safely. It helps improve posture and stability while allowing you to adjust resistance for your level.
Sets, Reps, Weight18reps85lbs28reps85lbs38reps85lbs6. Superman Hold
SETS LOGGED2,325,960Lower Back Strength83 mScoreLower BackThe Superman Hold is a great exercise for strengthening your lower back and improving core stability. You lie on your stomach and lift your arms, chest, and legs off the ground, holding the position to build endurance.
How to do it
The Superman Hold is a great exercise for strengthening your lower back and improving core stability. You lie on your stomach and lift your arms, chest, and legs off the ground, holding the position to build endurance.
7. Superman with Scaption
SETS LOGGED1,802,042Lower Back Strength91 mScoreLower BackThe Superman with Scaption is a back exercise that strengthens your lower and upper back muscles. You'll lift your arms, chest, and legs off the ground while moving your arms to enhance the workout.
How to do it
The Superman with Scaption is a back exercise that strengthens your lower and upper back muscles. You'll lift your arms, chest, and legs off the ground while moving your arms to enhance the workout.
Sets, Reps, Weight17reps27reps37reps47reps8. Alternating Superman
SETS LOGGED939,748Lower Back Strength94 mScoreLower BackThe Alternating Superman is an exercise that strengthens the lower back, glutes, and core by lifting opposite arms and legs. It helps improve balance, coordination, and posture while engaging stabilizing muscles.
How to do it
The Alternating Superman is an exercise that strengthens the lower back, glutes, and core by lifting opposite arms and legs. It helps improve balance, coordination, and posture while engaging stabilizing muscles.
Sets, Reps, Weight17reps27reps37reps47reps9. 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, Weight18reps5lbs28reps5lbs38reps5lbs10. 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, Weight17reps27reps37reps47reps11. Medicine Ball Superman
SETS LOGGED190,755Lower Back Strength89 mScoreLower Back
Medicine BallsThe Medicine Ball Superman is an exercise that strengthens your back, glutes, and hamstrings using a medicine ball for added resistance. It targets similar muscles as the standard Superman but enhances the workout by incorporating an object to lift.
How to do it
The Medicine Ball Superman is an exercise that strengthens your back, glutes, and hamstrings using a medicine ball for added resistance. It targets similar muscles as the standard Superman but enhances the workout by incorporating an object to lift.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs12. 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, Weight18reps55lbs28reps55lbs38reps55lbs13. 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, Weight18reps28reps38reps48reps14. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs15. Incline Back Extension
SETS LOGGED588,448Lower Back Strength93 mScoreLower Back
Back Extension BenchThe Incline Back Extension strengthens your lower back muscles using an inclined bench. This exercise helps improve core stability and supports better posture.
How to do it
The Incline Back Extension strengthens your lower back muscles using an inclined bench. This exercise helps improve core stability and supports better posture.
Sets, Reps, Weight17reps27reps37reps47reps
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Alternative Lower Back Workouts
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