45 minute beginner lower back workout

Here's everything you need to try our 45 minute beginner lower back workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Single Leg Straight Leg Deadlift with Wall Support
  • Circuit 2
  • Banded Extensions
  • KB Deadlift
  • Circuit 3
  • Hamstring Walk Outs
  • DB Cross Body Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 8 repetitions

Secondary
Lower Body
Hinge

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

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

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

Banded Extensions

Complete 14 repetitions

Buy Bands
Secondary
Lower Body
Hinge

Coaching Tips For Banded Extensions

Follow these cues to perform Banded Extensions correctly:

  • Keep the hips high after the initial bend, feel the tension in the hamstrings
  • Maintain an arch in the lower back.

KB Deadlift

Complete 10 repetitions

Buy Kettlebells
Secondary
Lower Body
Hinge

Coaching Tips For KB Deadlift

Follow these cues to perform KB Deadlift correctly:

  • Bend at the knee and the hips, folding into the hip crease
  • Use the hamstrings and lower back
  • Keep a neutral spine throughout
  • Keep the upperback tight and maintain an arch in the lower back.

Circuit 3

Complete this round 3 times.

Hamstring Walk Outs

Complete 7 repetitions

Secondary
Lower Body
Hinge

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

DB Cross Body Straight Leg Deadlift

Complete 8 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.

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This workout was made by Sean Klein

Sean Klein

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