Lower Back Workout Plan

4 Weeks / 1 Day per Week / Intermediate

0 ratings
Lower Back Workout Plan

Lower Back Workout Plan

4 Weeks / 1 Day per Week / Intermediate

0 ratings

Lower Back Workout Plan

4 Weeks / 1 Day per Week / Intermediate

0 ratings
  • Day 1
Lower Back Strength Workout

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Exercise Sets Distance Time Reps Weight Rest
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Lower Back / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 12 reps00:00:30, 01:00 rest
3 12 01:00
--
--
3 sets, 00:00:30
3 00:00:30 --:--
--
--
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

This Lower back workout is designed to strengthen and help prevent lower back injuries. It can be done 1-2 times a week and should be mixed in with your normal lifting routine. It is very important that you do NOT try to do too much weight. Form is everything when doing this workout. Use proper form, control the speed of your reps, keep your core tight, and remember to breathe.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This Lower Back Workout Plan targets the muscles of the posterior chain. That’s the region from the back of the knees up to the middle back, especially the spinal erectors (lower back muscles) and hamstrings. This is arguably the most important, and most neglected, group of muscles in the human b... more

This Lower Back Workout Plan targets the muscles of the posterior chain. That’s the region from the back of the knees up to the middle back, especially the spinal erectors (lower back muscles) and hamstrings. This is arguably the most important, and most neglected, group of muscles in the human body.

In thirty days, these lower back strengthening exercises will build the strong core foundation upon which the rest of your body depends.

Incorporate Lower Back Workout

The best lower back workouts are incorporated into your regular exercise routine, rather than performed independently. Performing these lower back workouts twice per week along with lower body strength training, while working cardiovascular and upper body routines on alternate days, is very effective.

Involves Complete Workout

The program’s lower back exercises each fill a specific purpose. A complete workout must include warm-up stretches, toning and conditioning, strength builders, and cool-downs. It’s not enough to just exercise lower back muscles.

An effective program will work them along with the secondary muscle groups they attach to, in a way that consistently builds strength and flexibility. The Lower Back Workout Plan does just that, by offering a choice of exercises that fill each purpose so you can put together the program that works best for you.

Choice Your Favorite Exercise

For instance, the Swiss Ball Russian Twist is an excellent warm-up for stretching lower back muscles. Deadlift and Good Morning exercises are hamstring and lower back strength training, and can be used as lower back weight training as well. Lower Back Curls work your abs while they strengthen lower back muscles.

Bird Dogs strengthen glutes, abs, and overall stability as well as strengthen lower back muscles.

Tailor the Program for You

The wide variety of lower back strengthening exercises allows you to tailor a program to fit your needs. Some need special equipment, some do not. Whether you are looking for lower back weight training to compliment your body-building routine, lower back training for better overall physical condition, or gentle stretches to loosen a tight lower back, you will find what you need.

Better Back in One Month

Most can be performed at a beginner level, and include variations designed to increase the difficulty as your strength increases. Together they make the best lower back workouts for men and women, because their success does not depend upon speed or strength. Success comes through using correct form and proper breathing techniques.

Calisthenics, isometrics, isolation of muscle groups, and yoga are all incorporated into the thirty-day lower back workout, making the program adaptable to anyone. Start following this Lower Back Workout today!

36 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Roman Chair
  • Exercise Mat
  • Fitness Ball

No Reviews yet.

Lower Back Workout Plan

36 person started this plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Barbell
  • Roman Chair
  • Exercise Mat
  • Fitness Ball