Lower Back exercises at home

A simple home routine

Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.

Exercise	Sets	Reps
Cat Stretch	3	10-15
Child's Pose	3	10-15
Dancer's Stretch	3	10-15
Hug A Ball	3	10-15

Lower Back exercises for home

• Cat StretchNo equipment · Beginner · also works lats, traps
• Child's PoseNo equipment · Beginner · also works glutes, lats, traps
• Dancer's StretchNo equipment · Beginner · also works glutes
• Hug A BallExercise ball · Beginner · also works calves, glutes
• Hug Knees To ChestNo equipment · Beginner · also works glutes
• Lower Back-SMRFoam roll · Beginner
• PyramidExercise ball · Beginner · also works shoulders
• Standing Pelvic TiltNo equipment · Beginner · also works glutes
• SupermanNo equipment · Beginner · also works glutes, hamstrings
• Crossover Reverse LungeNo equipment · Intermediate · also works abs, obliques, glutes
• Hyperextensions With No Hyperextension BenchNo equipment · Intermediate · also works glutes, hamstrings
• Pelvic Tilt Into BridgeNo equipment · Intermediate
• Weighted Ball HyperextensionExercise ball · Intermediate · also works glutes, hamstrings, lats

Training tips

• Start with back extensions or bird dogs at moderate reps, 10 to 15, and build gradually. Big jumps in load are not worth it here.
• Focus on holding a neutral spine under load rather than cranking into a big arch at the top of back extensions.

See all lower back exercises, or try the home workout plan with no equipment.