This is one of Fitness Plunder’s lower back workout routines.
In this workout, we’ll be going through eight different exercises for 50 seconds each, moving relatively quickly from one exercise to the next.
There is no rest in between exercises, and you only need one round to complete the routine.
The best part? No equipment is required, making this the perfect home workout to strengthen your lower back, improve posture, and build core stability.
Whether you spend long hours sitting at a desk, recovering from minor back discomfort, or just want to improve your overall strength, this routine has you covered.
By the end of this session, your lower back, glutes, and core will feel stronger, more engaged, and more mobile.
I Recommend These Tools for Lower Back Workouts
1. Resistance Bands Set
I recommend these for controlled movements that strengthen the lower back safely.
2. Adjustable Dumbbells
I recommend these for deadlifts and rows to build lower back and core strength.
3. Yoga Mat (Extra Thick)
I recommend this for comfort and support during floor-based lower back exercises.
4. Stability Ball (Exercise Ball)
I recommend this to improve balance and activate lower back and core muscles.
5. Foam Roller
I recommend this to release tension and support recovery after lower back workouts.
Why Lower Back Workouts Are Essential
Many people underestimate the importance of lower back exercises, but this area plays a vital role in your overall strength, posture, and daily function. Strengthening the lower back can:
- Reduce the risk of back pain and injury
- Improve posture and spinal alignment
- Enhance core stability and balance
- Support better performance in other workouts like squats, deadlifts, and functional movements
A strong lower back also helps maintain proper alignment during everyday activities, including lifting, bending, and twisting.
Adding no-equipment workouts like this routine makes it easy to fit into any schedule, whether at home or while traveling.
1. Pilates Breaststroke: Activate and Strengthen Your Back
Start by lying face down on the floor, elbows tucked close to your sides, hands near your shoulders. Lift your chest and legs off the ground, keeping them elevated throughout the movement.
- Exhale as you extend your arms overhead
- Inhale as you sweep your arms back, lightly tapping your thighs, then return to start
Tips for effectiveness:
- Keep your chest lifted and core engaged
- Squeeze your glutes and lower back muscles
- Avoid letting your chest drop; maintain tension throughout
This move strengthens the erector spinae, the muscles along your spine, improving posture and reducing lower back stiffness.
2. Pilates Swimmers: Improve Strength, Coordination, and Stability
From a face-down position, lift your left arm and right leg simultaneously, then switch to right arm and left leg, alternating continuously.
Modifications:
- Advanced: Keep hands and feet hovering off the ground
- Easier: Let hands and feet touch the ground briefly between reps
Benefits:
- Strengthens core, glutes, and lower back
- Enhances coordination and muscular endurance
- Improves functional strength for daily movements
Pilates swimmers mimic the natural pattern of walking or running, making it an excellent functional exercise for the lower back.
3. Windmill Toe Touches: Stretch and Mobilize
Stand tall with arms extended horizontally. Hinge forward at your hips until your chest is parallel to the floor.
Rotate your torso left to right, reaching one hand toward the ground while keeping your back flat.
Form tips:
- Hinge only at the hips; keep your spine neutral
- Maintain mostly straight legs with a slight bend at the knees
- Move slowly and under control, focusing on your core and back muscles
Windmill toe touches stretch the hamstrings, work the obliques, and strengthen the lower back, improving both mobility and stability.
4. Straight Leg Deadlifts: Strengthen the Posterior Chain
Stand with feet hip-width apart. Hinge forward at your hips, keeping your back straight and lowering as far as you can without rounding your spine.
Key points:
- Slight bend in the knees to protect joints
- Engage glutes, hamstrings, and lower back
- Optional: Add light weights for progression, but prioritize form first
Straight leg deadlifts target the posterior chain, improving back strength, balance, and functional movement patterns.
5. Rotational Toe Touch: Combine Flexibility and Strength
Hinge forward as in a straight-leg deadlift, then rotate your torso, reaching one hand toward the opposite foot. Alternate sides with control.
Tips:
- Keep core engaged and hips stable
- Hinge only at the hips; avoid rounding the back
- Move slowly to maximize stretch and lower back engagement
This move strengthens your lower back, glutes, and obliques, enhancing spinal mobility and rotational strength for daily life activities.
6. Back Bows: Build Posterior Chain Strength
Lie on your stomach with arms extended overhead. Lift your arms and legs simultaneously, squeezing your glutes and lower back muscles.
Modifications:
- Easier: Let hands and feet lightly touch the ground
- Medium: Bring hands closer to your head
- Advanced: Hover arms and legs continuously or add a small weight
Back bows improve posture, lower back strength, and shoulder stability, making them a key exercise in home back workouts.
7. Bird Dogs: Stabilize the Core and Lower Back
Position yourself on hands and knees. Extend your left arm and right leg, then switch sides, holding each rep briefly at the top.
Focus:
- Engage your core and glutes
- Keep hips square and aligned
- Maintain control and avoid swinging
Bird dogs improve core stability, balance, and lower back endurance, making them essential for spinal health and functional strength.
8. Cobra to Child’s Pose: Stretch and Release Tension
Finish the routine with alternating cobra pose and child’s pose:
- Cobra: Arch your back, chest lifted, shoulders down, feeling a stretch in the abdominals and hip flexors
- Child’s pose: Sit back into your heels, stretch arms forward, targeting the lower back, shoulders, and spine
This final stretch balances strength and flexibility, reduces tension, and promotes recovery after your lower back workout.
Workout Summary
This lower back routine is ideal for a home workout, requiring no equipment and taking just one round to feel challenging. Benefits include:
- Strengthening the lower back and core
- Improving posture and spinal alignment
- Enhancing flexibility and mobility
- Reducing the risk of lower back pain and injury
Pro tips for best results:
- Focus on slow, controlled movements for every exercise
- Keep your core engaged throughout
- Perform 2–3 times per week for optimal strength and stability
Strengthening your lower back is essential for overall functional fitness, injury prevention, and core stability.
By combining these no-equipment exercises in one routine, you can achieve a stronger, healthier back from the comfort of your home.
