Lower Back Exercises / Lumbar Spine Workouts At Home

Options

Deadlift With Barbell

muscles:	Lower Back, Hamstrings, Glutes
auxiliary muscles:	Quadriceps, Adductors, Abductors
		required:	EZ Bar / Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Deadlift With Barbell

Deadlift, Snatch Grip

muscles:	Hamstrings, Glutes, Lower Back
auxiliary muscles:	Hand Flexors, Adductors, Abductors, Hand Extensors, Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids
		required:	Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Deadlift, Snatch Grip

Hyperextension On Bench

muscles:	Lower Back
auxiliary muscles:	Hamstrings, Adductors, Glutes
		required:	Bench, Workout Partner
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Hyperextension On Bench

Deadlift With Dumbbells

muscles:	Hamstrings, Glutes, Lower Back
auxiliary muscles:	Adductors, Abductors, Quadriceps
		required:	Kettlebells (2) / Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Deadlift With Dumbbells

Reverse Hyperextension With Exercise Ball

muscles:	Glutes, Lower Back
auxiliary muscles:	Rectus Abdominis, Obliques, Hamstrings
		required:	Exercise Ball
		optional:	Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Reverse Hyperextension With Exercise Ball

Stirring The Pot With Exercise Ball

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Deltoids, Glutes, Serratus Anterior, Latissimus Dorsi, Trapezius
		required:	Exercise Ball
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Stirring The Pot With Exercise Ball

Bent Over Twist With Broomstick

muscles:	Lower Back, Obliques
auxiliary muscles:	Rectus Abdominis, Glutes
		required:	Barbell / Broomstick
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Bent Over Twist With Broomstick

Plank With Hip Twists

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps, Hamstrings, Glutes, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Seat, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Plank With Hip Twists

Glute Bridge With Adductor Press

muscles:	Lower Back, Adductors, Glutes
auxiliary muscles:	Hamstrings
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength - isometric

exercise benefits and how to do Glute Bridge With Adductor Press

Snatch With Dumbbell

muscles:	Trapezius, Lower Back, Deltoids, Hamstrings
auxiliary muscles:	Teres Muscles, Quadriceps, Glutes, Triceps, Hand Flexors, Hand Extensors
		required:	Dumbbell / Kettlebell
		fitness level:	Hard
		exercise type:	Strength, Plyometrics

exercise benefits and how to do Snatch With Dumbbell

Deadlift, One-Legged

muscles:	Hamstrings, Glutes, Lower Back
auxiliary muscles:	Calves, Quadriceps, Adductors, Rectus Abdominis, Abductors, Obliques
		required:	Dumbbells (2) / Kettlebells (2) / Backpack / Medicin Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Deadlift, One-Legged

Rollout On Knees

muscles:	Deltoids, Rectus Abdominis, Lower Back
auxiliary muscles:	Quadriceps, Serratus Anterior, Teres Muscles, Latissimus Dorsi, Trapezius, Obliques, Pectoralis Major
		required:	EZ Bar / Dumbbells (2) / Barbell
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Rollout On Knees

Straight Arm Plank With Alternating Arm And Leg Raise

muscles:	Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:	Triceps, Deltoids, Obliques, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Alternating Arm And Leg Raise

Alternating Dumbbell Swings

muscles:	Obliques, Lower Back, Rectus Abdominis
auxiliary muscles:	Trapezius, Quadriceps, Hamstrings, Hand Flexors, Deltoids, Glutes, Hand Extensors
		required:	Kettlebells (2) / Dumbbell / Dumbbells (2) / Kettlebell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Alternating Dumbbell Swings

Exercise Ball Rollout On Knees

muscles:	Rectus Abdominis, Lower Back
auxiliary muscles:	Teres Muscles, Obliques, Hamstrings, Latissimus Dorsi, Trapezius
		required:	Exercise Ball
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Exercise Ball Rollout On Knees