Best Lower Back Workouts With Garage Gym For Women
About
This workout utilizes a range of versatile and adaptable equipment commonly found in garage gyms, including items like barbells, dumbbells, benches, pull-up bars, and squat racks.
It specifically targets the lower back region, an essential component of the core that plays a pivotal role in numerous movements.
Exercises such as back extensions emphasize strengthening this group of muscles.
For women, the recommended reps and weight are adjusted based on the average statistics of 5'5" in height, weighing 140 pounds, and aged 34 years, though individual capabilities may vary significantly.
Incorporating these exercises supports enhancing lower back strength while promoting overall body alignment.
Workout 1
Lower Back
Stiff-Legged Barbell Good Morning
110reps35lbs210reps35lbs310reps35lbs
Dumbbell Superman
110reps5lbs210reps5lbs310reps5lbs
Stability Ball Back Extension
15reps25reps35reps45reps55reps
Rack Pulls
110reps45lbs210reps45lbs310reps45lbs
Stability Ball Hyperextension
16reps26reps36reps46reps
Weighted Ball Hyperextension
110reps12.5lbs210reps12.5lbs310reps12.5lbs
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Generate My PlanThe 6 Best Lower Back Exercises with Garage Gym for Women
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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, Weight18reps35lbs28reps35lbs38reps35lbs2. 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, Weight18reps5lbs28reps5lbs38reps5lbs3. 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, Weight18reps55lbs28reps55lbs38reps55lbs5. 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, Weight18reps28reps38reps48reps6. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs
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