* Stretching exercises are not included in this list!

Lower Back Exercises / Lumbar Spine Workouts At Home

Snatch With Dumbbell

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Deltoids, Hamstrings, Trapezius
auxiliary muscles:Teres Muscles, Quadriceps, Triceps, Hand Flexors, Glutes, Hand Extensors
required:Kettlebell / Dumbbell
level:Hard
type:Strength, Plyometrics
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Deadlift, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Hamstrings, Glutes
auxiliary muscles:Calves, Rectus Abdominis, Adductors, Obliques, Abductors, Quadriceps
required:Kettlebells (2) / Backpack / Medicin Ball / Dumbbells (2)
level:Normal
type:Strength
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Rollout On Knees

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Lower Back, Deltoids
auxiliary muscles:Trapezius, Obliques, Pectoralis Major, Teres Muscles, Quadriceps, Serratus Anterior, Latissimus Dorsi
required:Dumbbells (2) / Barbell / EZ Bar
optional:Fitness Mat
level:Hard
type:Strength
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Straight Arm Plank With Alternating Arm And Leg Raise

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Rectus Abdominis
auxiliary muscles:Triceps, Deltoids, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat
level:Hard
type:Strength
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Kneeling On Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Lower Back
auxiliary muscles:Adductors, Glutes
required:Exercise Ball
optional:Seat
level:Challenging
type:Strength - isometric
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Exercise Ball Rollout On Knees

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis
auxiliary muscles:Latissimus Dorsi, Trapezius, Teres Muscles, Obliques, Hamstrings
required:Exercise Ball
optional:Fitness Mat
level:Normal
type:Strength
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Rolling Glute Bridge With Exercise Ball

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Obliques, Adductors
auxiliary muscles:Hamstrings, Abductors
required:Exercise Ball
level:Hard
type:Strength
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Reverse Plank Between Two Chairs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Glutes, Lower Back, Teres Muscles, Deltoids
auxiliary muscles:Rectus Abdominis, Hamstrings, Triceps, Calves, Trapezius
required:Seat
optional:Exercise Ball
level:Normal
type:Strength - isometric
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Bent Over Balance Touch, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Lower Back, Hamstrings
auxiliary muscles:Adductors, Abductors, Calves, Rectus Abdominis, Obliques, Quadriceps
required:Nothing
level:Normal
type:Strength
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Slide Into Reverse Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Glutes, Lower Back
auxiliary muscles:Deltoids, Hamstrings, Calves, Triceps
required:Towel
level:Hard
type:Strength
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