Best Lower Back Workouts With Garage Gym To Get Lean And Burn Fat
About
This workout emphasizes exercises specifically designed to strengthen and tone the lower back while utilizing versatile garage gym equipment.
Garage gyms typically include adaptable and space-efficient tools such as Barbells, Dumbbells, Pull-Up Bars, and Squat Racks, making them ideal for home-based fitness routines.
The focus is on maintaining an elevated heart rate throughout the session to support fat burning and lean muscle development.
Movements like Rows and Back Extensions target the lower back and core, essential for overall torso stability and strength.
Repetition ranges tend to be higher with lighter weights, optimizing the workout for calorie expenditure and endurance building.
Whether starting or enhancing your fitness journey, this purposeful regimen aligns with achieving health goals.
Workout 1
Lower Back
Weighted Ball Hyperextension
110reps12.5lbs210reps12.5lbs310reps12.5lbs
Stability Ball Hyperextension
16reps26reps36reps46reps
Dumbbell Superman
110reps5lbs210reps5lbs310reps5lbs
Stiff-Legged Barbell Good Morning
110reps30lbs210reps30lbs310reps30lbs
Stability Ball Back Extension
16reps26reps36reps46reps
Rack Pulls
110reps75lbs210reps75lbs310reps75lbs
The 6 Best Lower Back Exercises with Garage Gym to Get Lean and Burn Fat
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. 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, Weight18reps15lbs28reps15lbs38reps15lbs2. 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, Weight18reps28reps38reps48reps3. 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, Weight18reps7.5lbs28reps7.5lbs38reps7.5lbs4. 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, Weight18reps40lbs28reps40lbs38reps40lbs5. 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, Weight17reps27reps37reps47reps6. 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, Weight18reps75lbs28reps75lbs38reps75lbs
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