* Stretching exercises are not included in this list!

Lower Back Exercises / Lumbar Spine Workouts At Home

Deadlift With Barbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Lower Back
auxiliary muscles:Adductors, Abductors, Quadriceps
required:EZ Bar / Barbell
level:Hard
type:Strength
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Deadlift, Snatch Grip

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Hamstrings, Glutes
auxiliary muscles:Hand Extensors, Latissimus Dorsi, Trapezius, Teres Muscles, Deltoids, Adductors, Abductors, Hand Flexors
required:Barbell
level:Hard
type:Strength
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Hyperextension On Bench

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back
auxiliary muscles:Hamstrings, Adductors, Glutes
required:Bench, Workout Partner
level:Normal
type:Strength
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Stirring The Pot With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Serratus Anterior, Latissimus Dorsi, Trapezius, Deltoids, Glutes
required:Exercise Ball
level:Challenging
type:Strength
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Deadlift With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Lower Back
auxiliary muscles:Adductors, Abductors, Quadriceps
required:Dumbbells (2) / Kettlebells (2)
level:Hard
type:Strength
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Reverse Hyperextension With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back
auxiliary muscles:Hamstrings, Rectus Abdominis, Obliques
required:Exercise Ball
optional:Bench
level:Hard
type:Strength
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Alternating Dumbbell Swings

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:Deltoids, Hamstrings, Glutes, Hand Extensors, Hand Flexors, Trapezius, Quadriceps
required:Dumbbells (2) / Kettlebell / Kettlebells (2) / Dumbbell
level:Normal
type:Strength, Cardio
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Plank With Hip Twists

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps, Hamstrings, Glutes, Trapezius
required:Nothing
optional:Fitness Mat, Seat
level:Normal
type:Strength
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Bent Over Twist With Broomstick

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Obliques
auxiliary muscles:Rectus Abdominis, Glutes
required:Barbell / Broomstick
level:Normal
type:Strength, Cardio
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Glute Bridge With Adductor Press

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes, Lower Back
auxiliary muscles:Hamstrings
required:Exercise Ball
level:Hard
type:Strength - isometric
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