At Home Workout – Back

Exercise 1 – Exercise Ball Back Extension

Lie face down on the exercise ball with your feet against a wall for stability. Place your hands behind your head or extend them straight in front of you. Lift your upper body off the ball by contracting your lower back muscles. Lower back down with control. Perform 3 sets of 15-20 reps.

Exercise 2 – Kettlebell Bent-Over Rows

Stand with feet shoulder-width apart, holding a kettlebell in one hand. Hinge at the hips, keeping your back straight, and let the kettlebell hang at arm’s length. Pull the kettlebell towards your hip, keeping your elbow close to your body. Lower the kettlebell with control. Complete 3 sets of 12-15 reps on each arm.

Exercise 3 – Dumbbell Renegade Rows

Start in a high plank position with a dumbbell in each hand. Row one dumbbell up towards your hip while stabilizing with the other arm. Lower the dumbbell back down and switch sides. Perform 3 sets of 10-12 reps on each side.

Exercise 4 – Exercise Ball Hyperextensions

Lie face down on the exercise ball with your hips at the top. Place your hands behind your head or extend them straight in front of you. Lift your upper body and legs off the ball, squeezing your lower back muscles. Lower back down with control. Aim for 3 sets of 15-20 reps.

Exercise 5 – Kettlebell Deadlifts

Stand with feet hip-width apart, holding a kettlebell in front of you with both hands. Hinge at the hips, keeping your back straight, and lower the kettlebell towards the ground. Stand back up, squeezing your glutes at the top. Perform 3 sets of 12-15 reps.

Exercise 6 – Push-Up Grip Lat Pulldowns

Secure a resistance band to a high anchor point. Hold the push-up grips with palms facing each other and arms extended. Pull the grips down towards your chest, engaging your lats. Slowly return to the starting position. Complete 3 sets of 12-15 reps.