Lower Back Workouts At Home. For those who didn t know since squats isometrically use both the lower and upper back they re a great workout to strengthen your spine too. Mo anando.
Moving the hips back bend the knees and hips to lower. Lift your hands and feet off the ground approximately 6. The basic move is to keep your legs on the floor while you lift the chest off the floor with the hands either on the floor for support out front or behind the head.
Sit on a stool or chair.
Back extensions are probably one of the most classic lower back exercises and they can be done in a variety of ways. Squeeze your glutes to raise your feet and legs engage your mid back and squeeze your shoulder blades to raise your arms off the floor in an extended position. Stand in front of a loaded barbell with your feet shoulder width apart hips back and back flat. The basic move is to keep your legs on the floor while you lift the chest off the floor with the hands either on the floor for support out front or behind the head.