Best Lower Back Workouts With Garage Gym
About
Garage Gyms offer an effective and versatile solution for home fitness, equipped with essential equipment such as barbells, dumbbells, benches, pull-up bars, and squat racks.
These tools enable a wide range of exercises suitable for various fitness levels while maintaining space efficiency.
The back muscles, located in the upper half of the torso between the shoulders, are engaged during pulling and many shoulder movements, with exercises such as rows and pull-ups proving particularly beneficial.
Specifically, the lower back, an essential component of the core, supports numerous movements and can be effectively targeted through back extensions and similar exercises.
Combining the accessibility of a garage gym with exercises tailored for the back and lower back can lead to a well-rounded workout routine enhancing strength and stability.
Workout 1
Lower Back
Stiff-Legged Barbell Good Morning
110reps35lbs210reps35lbs310reps35lbs
Dumbbell Superman
110reps5lbs210reps5lbs310reps5lbs
Stability Ball Back Extension
16reps26reps36reps46reps
Rack Pulls
111reps90lbs211reps90lbs311reps90lbs
Stability Ball Hyperextension
18reps28reps38reps
Weighted Ball Hyperextension
110reps10lbs210reps10lbs310reps10lbs
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Generate My PlanThe 6 Best Lower Back Exercises with Garage Gym
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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, Weight18reps40lbs28reps40lbs38reps40lbs2. 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, Weight18reps7.5lbs28reps7.5lbs38reps7.5lbs3. 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, Weight18reps75lbs28reps75lbs38reps75lbs5. 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, Weight18reps15lbs28reps15lbs38reps15lbs
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