30 minute advanced lower back workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute advanced lower back workout with kettlebells and a resistance band at home. 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • KB Single Leg Straight Leg Deadlift
  • Circuit 2
  • Away from Body KB Straight Leg Deadlift
  • Offset KB Staggered Stance Straight Leg Deadlift
  • Wide Stance KB Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

KB Single Leg Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For KB Single Leg Straight Leg Deadlift

Follow these cues to perform KB Single Leg Straight Leg Deadlift 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.

Circuit 2

Complete this round 3 times.

Away from Body KB Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For Away from Body KB Straight Leg Deadlift

Follow these cues to perform Away from Body KB Straight Leg Deadlift correctly:

  • Keep the KB underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings
  • Maintain an arch in the lower back.

Offset KB Staggered Stance Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For Offset KB Staggered Stance Straight Leg Deadlift

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

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

Wide Stance KB Straight Leg Deadlift

Complete 14 repetitions

Coaching Tips For Wide Stance KB Straight Leg Deadlift

Follow these cues to perform Wide Stance KB Straight Leg Deadlift correctly:

  • With a wide stance, bend slightly at the knees and the hips, fold into the hip crease maintaining an arch in the lower back
  • Feel the tension in the hamstrings
  • Only go as far as your able to maintain an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

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