30 minute advanced lower back workout with dumbbells and a resistance band

Here's everything you need to try our 30 minute advanced lower back workout with dumbbells and a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB Staggered Stance Straight Leg Deadlift
  • DB Single Leg Straight Leg Deadlift with Wall Support
  • DB Suitcase Deadlift
  • Circuit 2
  • DB Cross Body Straight Leg Deadlift
  • Wide Stance Crush Grip DB Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

DB Staggered Stance Straight Leg Deadlift

Complete 11 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

Coaching Tips For DB Staggered Stance Straight Leg Deadlift

Follow these cues to perform DB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes throughout
  • Do not let the single DB cause any rotation.

DB Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

Buy Dumbbells
Primary
Lower Body
Hinge

The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library.

Benefits of DB Single Leg Straight Leg Deadlift with Wall Support

The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees.

How To Do DB Single Leg Straight Leg Deadlift with Wall Support

  1. Place the hand one the wall with the dumbell in the other hand.
  2. Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded.
  3. Hinge at the hips, keeping the back straight and an arch in the lower back.
  4. Once you feel a pull in the hamstring return to the starting position.

Coaching Tips For DB Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform DB Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

DB Suitcase Deadlift

Complete 8 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

The dumbbell suitcase deadlift is a great secondary hinge variation for intermediate to advanced individuals.

Benefits of DB Suitcase Deadlift

The main benefit of the dumbbell suitcase deadlift is its ability to gain strength in both the hinge movement patter / posterior chain whilst simultaneously improving core strength.

How To Do DB Suitcase Deadlift

  1. Start with the weight by your side not touching the body and in a full upright starting position.
  2. Bend at the knees and the hips.
  3. Move the chest towards the floor whilst keeping the hips high.
  4. Do not let the dumbbell pull you out of position by resisting the rotation.
  5. Come to the bottom of your hinge range of motion, not bending the back.
  6. Stand up moving through the same range of motion just in the inverse and coming back to the starting position.

Coaching Tips For DB Suitcase Deadlift

Follow these cues to perform DB Suitcase Deadlift correctly:

  • Keep hips and shoulders square at all times
  • Don't feel the need to touch the floor to complete the rep, hinge as far as able maintaining an arch in the lower back.

Circuit 2

Complete this round 3 times.

DB Cross Body Straight Leg Deadlift

Complete 11 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

Wide Stance Crush Grip DB Straight Leg Deadlift

Complete 10 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

Coaching Tips For Wide Stance Crush Grip DB Straight Leg Deadlift

Follow these cues to perform Wide Stance Crush Grip DB Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Fold into the hips, feeling tension in the hamstrings.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.