Members Daily Workouts
Low Body Low Back Workouts
- Details
- Written by Dave Gluhareff
Below are Low Body Low Back Workouts you can choose from:
Lite Weights
Low Body Low Back workout!
4 sets 15-20 reps Lite weights
- skydivers
- pelvic lifts
- standing hip raises toes in
- standing bun raises
- bent over bun raises
- bent over leg kickbacks
- bent over leg hooks
- BW squats
- BW alt forward lunges in place
- BW alt reverse lunges in place
- 1 db two hands standing wide stiff legged deadlifts
- lying alt leg curls machine
- standing alt leg curls machine
- low back extensions or hyperextensions machine heels in/toes out
- 2 db standing calf raises heels in toes out
- BW alt box step ups
- tire drags forwards
- tire drags reverse
Low Body Low Back 3 sets 15-20 reps
(Lite weights)
- standing hip raises toes in
- standing bun raises
- standing inner thigh raises
- bent over bun raises
- bent over leg kickbacks
- bent over leg hooks
- BW squats
- BW jump squats in place
- weighted pelvic lifts
- 2 DB walking forward lunges
- 2 DB alternating stepups
- 2 DB reverse walking lunges
- inner thigh machine
- outer thigh machine
- 2 DB standing calf raises
- weighted low back extensions or hyperextensions
- lying leg curl machine
Low Body Low Back Workout!
3 sets 15-20 reps (Lite weights)
- standing hip raises toes in
- standing bun raises
- BW squats
- standing inner thigh raises
- bent over bun raises
- bent over leg kickbacks
- bent over leg hooks
- BW box step up/jump ups front
- BW box step up/jump ups sides
- BW side walking lunges
- BW jump squats in place
- weighted low back extensions
- weighted pelvic lifts
- 1 db or kb wide stiff legged deadlifts
- lying leg curl machine toes back
- seated leg extensions machine toes-in
- inner thigh machine
- outer thigh machine
- 2 db standing calf raises heels straight/heels-in
Low Body Low Back Workout!
3 Circuits 30 seconds each exercise (Lite)
- alternating skydivers
- alternating pelvic lifts
- alt forward lunges in place
- alt side lunges in place
- alt reverse lunges in place
- 1 KB two hands one legged stiff legged deadlifts
- BW jump squats in place
- alt stepups on box forwards
- standing hip raises toes in
- standing bun raises
- bent over bun raises
- bent over leg kickbacks
- bent over leg hooks
- lying alt hamstring curls on machine
- seated alt leg extensions on machine
- low back extensions or hyperextensions side to side "V"
Medium Weights
Low Body Low Back
4 sets 10-15 reps Medium weights
Warmup: pelvic lifts, skydivers, hip raises toes in, and stretch.
- BW squats
- 2 db alt (alternating) box stepups
- 2 db alt forward lunges in place
- 2 db alt reverse lunges in place
- RB deadlifts
- 1 db or KB wide stiff legged deadlifts
- lying alt leg curls
- seated alt leg extensions
- bent over leg hooks
- RB hip raises toes in
- RB standing bun raises
- weighted low back extensions
- 2 db standing calf raises
Low Body Low Back Workout
(Medium - Lite Dropsets) 3 sets 10-15 drop to 15-20
Warmup: skydivers, hip raises toes in, BW squats, stretch
- 2 DB squats
- 2 DB walking forward lunges
- 2 DB walking Reverse lunges
- 1 DB two hands wide stiff legged deadlifts
- lying leg curl machine
- seated leg extensions machine
- weighted back extensions or hyperextensions
- BB sumo Deadlifts
- standing leg curls on machine
- weighted pelvic lifts
Low Body Low Back 3 sets 10-15 reps
(Medium weights)
Warmup: standing hip raises toes in & BW squats & stretch
- RB (Rubber Band) standing hip raises toes in
- RB standing bun raises
- RB bent over bun raises
- RB bent over leg kickbacks
- RB bent over leg hooks
- RB deadlifts
- 2 DB squats
- 2 DB walking forward lunges
- BW jump squats in place
- 1 DB or KB wide stiff legged deadlifts
- Seated leg extension machine toes in
- Lying leg curl machine toes straight back
- Standing leg curl machine
- Low Back weighted extensions or Hyperextensions
- Skydivers
- Weighted pelvic lifts
- 2 DB standing calf raises heels in/toes out
Low Body Low Back 4 sets 10-15 reps
(Medium Week)
Warmup: standing hip raises toes in, skydivers, BW squats, & stretches
- 2 DB squats
- 2 DB alt forward stepups
- 1 DB or KB two hands wide stiff legged deadlifts
- alternating (alt) lying leg curl machine
- alt seated leg extension machine
- alt standing leg curl machine
- 1 KB half swings
- weighted back extensions heels in toes out
- BB sumo deadlifts (wide stance)
- 2 DB walking forward lunges
- BW jump squats in place
- Hill sprints
Low Body Low Back Workout!
3 sets 10-15 reps Medium Weights
Warmup: skydivers, BW squats, stretch
- weighted pelvic lifts
- RB (rubber band) hip raises toes in
- RB bun raises standing
- RB deadlifts
- RB wide stiff legged deadlifts
- DB squats feet shoulder width
- BB wide sumo squats
- BB wide sumo deadlifts
- lying leg curls
- standing leg curls
- seated leg extensions toes in
- inner thigh machine
- outer thigh machine
- weighted back extensions
- 2 db standing calf raises heels in
- BW jump squats
- BW jumping jack knifes
- BW jumping split squats
- Hill sprints
Low Body Low Back Workout!
3 sets 10-15 reps Medium Weights
Warmup: skydivers, pelvic lifts, & stretch.
- hip raises toes in standing
- bun raises standing
- bent over leg kick backs
- bent over bun raises
- bent over leg hooks
- 2 DB squats
- 2 DB in place forward lunges
- 2 DB in place reverse lunges
- 2 DB alt stepups
- 1 KB or DB two hands wide stiff legged deadlifts
- lying hamstring leg curls machine
- standing single leg hamstring curl machine
- BW jump squats in place
- Rubber Band Deadlifts
- 2 DB standing calf raises heels in
- hill sprints
Low Body Low Back Workout!
4 sets 10-15 reps (Medium weights)
Warmup: skydivers, BW squats, & stretch
- 2 db squats
- 2 db walking forward lunges
- seated leg extension machine toes in
- lying leg curl machine toes back
- inner thigh machine
- outer thigh machine
- standing leg curls on machine
- BW jump squats in place
- BW jumping jack knifes in place
- BW jump split squats in place
- 2 db standing calf raises heels in/straight
- 1 KB or db two hands wide stuff legged deadlifts
- 1 in half swings
- hill sprint
Heavy Weights
Low Body Low Back workout!
4 sets 5-10 reps Heavy Weights
Warmup: standing hip raises toes in, skydivers, & pelvic lifts.
- 2 db squats
- 2 db walking forward lunges
- 2 db alt stepups
- BB wide stiff legged deadlifts
- BB squats (feet shoulder width)
- lying leg curls
- seated leg extensions
- 2 db standing calf raises heels straight/heels in
- weighted back extensions
- inner thigh machine
- outer thigh machine
- RB standing hip raises toes in
- RB standing inner thigh raises
- RB standing bun raises
Low Body Low Back
4 sets 5-10 reps Heavy Weights
Warmup: skydivers, BW squats, & stretches
- RB (rubber band) standing hip raises toes in
- RB bun raises
- outer thigh machine
- inner thigh machine
- lying leg curl machine
- BB squats feet shoulder width
- BB wide sumo deadlifts
- standing leg curl machine
- 2 db alternating box step ups
- 2 db walking forward long step lunges
- weighted pelvic lifts
- BB wide stiff legged deadlifts
Low Body Low Back
3 sets 5-10 reps Heavy Weights
Warmup: hip raises toes in, BW squats, stretch
- 2 DB squats
- 1 DB two hands wide stiff legged deadlifts
- BB squats
- BB wide sumo deadlifts
- lying leg curl machine
- seated leg extension machine toes in
- standing leg curl machine
- outer thigh machine
- inner thigh machine
- weighted low back extensions or hyperextensions
- 2 DB walking forward lunges
- 2 DB stepups
- RB standing hip raises toes in
- 2 DB standing calf raises
Low Body Low Back
3 sets 5-10 reps (Heavy weights)
Warmup: hip raises toes in, BW squats, & stretch.
- RB hip raises toes in
- RB bun raises
- RB bent over kickbacks
- 2 DB walking forward lunges
- BB squats
- Seated Leg Extension machine toes in
- Lying leg curl machine toes straight back
- Inner thigh Machine
- Outer thigh Machine
- BB wide stiff legged deadlifts
- low back weighted extensions or hyperextensions
- Bent over RB leg hooks
- Weighted Pelvic lifts
- 2 DB standing Calf raises heels in
- Hill Sprint