Best Lower Back Workouts To Get Lean And Burn Fat For Women
About
These workouts are designed to elevate your heart rate, promote caloric expenditure, and simultaneously preserve muscle mass.
They highlight the lower back, part of the core, engaging it in movements that contribute to a toned and lean physique.
Exercises like rows, pull-ups, lat pull downs, and back extensions are incorporated to effectively target and strengthen this area.
For women averaging 5’5” in height, 140 lbs, and aged 34 years, reps and weights will be adjusted accordingly, recognizing that individual abilities may vary significantly.
Lower weights combined with higher repetition counts are emphasized to promote fat burning and muscle toning goals effectively.
Workout 1
Lower Back
Back Extensions
18reps28reps38reps
Reverse Hyperextension
16reps26reps36reps46reps
Superman
15reps25reps35reps45reps55reps
Seated Back Extension
111reps65lbs211reps65lbs311reps65lbs
Weighted Ball Hyperextension
110reps10lbs210reps10lbs310reps10lbs
Alternating Superman
15reps25reps35reps45reps55reps
Stability Ball Hyperextension
18reps28reps38reps
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Generate My PlanWorkout 2
Lower Back
Superman Hold
11:0021:0031:00
Dumbbell Superman
110reps5lbs210reps5lbs310reps5lbs
Incline Back Extension
15reps25reps35reps45reps55reps
Medicine Ball Superman
110reps30lbs210reps30lbs310reps30lbs
Stiff-Legged Barbell Good Morning
110reps30lbs210reps30lbs310reps30lbs
Superman with Scaption
15reps25reps35reps45reps55reps
Stability Ball Back Extension
18reps28reps38reps
Workout 3
Lower Back
The 15 Best Lower Back Exercises to Get Lean and Burn Fat 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. 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, Weight18reps28reps38reps48reps3. 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. 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, Weight18reps85lbs28reps85lbs38reps85lbs5. Weighted Ball Hyperextension
SETS LOGGED408,048Lower Back Strength87 mScoreLower Back
Stability (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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs6. 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. 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, Weight18reps28reps38reps48reps10. 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, Weight18reps5lbs28reps5lbs38reps5lbs11. 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, Weight17reps27reps37reps47reps12. 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, Weight18reps10lbs28reps10lbs38reps10lbs13. 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, Weight18reps35lbs28reps35lbs38reps35lbs14. Stability Ball Back Extension
SETS LOGGED266,902Lower Back Strength85 mScoreLower BackStability (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, Weight17reps27reps37reps47reps15. Loop Band Superman Press
SETS LOGGED21,814Lower Back Strength80 mScoreLower Back
Loop BandsThe Loop Band Superman Press is a modified version of the superman exercise that works your back, lower back, glutes, and hamstrings. This variation adds movement for better engagement of your back muscles.
How to do it
The Loop Band Superman Press is a modified version of the superman exercise that works your back, lower back, glutes, and hamstrings. This variation adds movement for better engagement of your back muscles.
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