* Stretching exercises are not included in this list!

Lower Back Exercises / Lumbar Spine Workouts At Home

Deadlift With Barbell

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes, Lower Back
auxiliary muscles:Teres Muscles, Deltoids, Adductors, Abductors, Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius
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:Latissimus Dorsi, Trapezius, Deltoids, Glutes, Serratus Anterior
required:Exercise Ball
level:Challenging
type:Strength
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Glute Bridge With Adductor Press

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

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back
auxiliary muscles:Rectus Abdominis, Obliques, Hamstrings
required:Exercise Ball
optional:Bench
level:Hard
type:Strength
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Walk-out With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:Triceps, Pectoralis Major, Trapezius, Hamstrings, Glutes
required:Exercise Ball
level:Hard
type:Strength, Cardio
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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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Deadlift With Dumbbells

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Hamstrings, Glutes
auxiliary muscles:Quadriceps, Adductors, Abductors
required:Dumbbells (2) / Kettlebells (2)
level:Hard
type:Strength
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Plank With Hip Twists

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