45 minute intermediate lower back workout with a resistance band at home

Here's everything you need to try our 45 minute intermediate lower back workout with 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Hamstring Walk Out March
  • Circuit 2
  • Hamstring Walk Outs
  • Single Leg Straight Leg Deadlift with Wall Support
  • Plank Shift with Reach
  • Circuit 3
  • Bird Dog in Plank
  • Forward Hold

Circuit 1

Complete this round 4 times.

Hamstring Walk Out March

Complete 8 repetitions

Coaching Tips For Hamstring Walk Out March

Follow these cues to perform Hamstring Walk Out March correctly:

  • Take small, controlled steps
  • Create a lot of tension in the hamstrings throughout
  • Keep a slight bend in the legs while marching.

Circuit 2

Complete this round 3 times.

Hamstring Walk Outs

Complete 8 repetitions

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.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 repetitions

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.

Plank Shift with Reach

Complete 8 repetitions

Coaching Tips For Plank Shift with Reach

Follow these cues to perform Plank Shift with Reach correctly:

  • Keep feet together
  • Slowly lift one arm and straighten it overhead
  • Move hips as little as possible.

Circuit 3

Complete this round 3 times.

Bird Dog in Plank

Complete 6 repetitions

Coaching Tips For Bird Dog in Plank

Follow these cues to perform Bird Dog in Plank correctly:

  • Start in a stable plank position with a tight core
  • Fully extend the leg and arm
  • Move slowly with control taking a slight pause between sides.

Forward Hold

Complete 35 seconds

Coaching Tips For Forward Hold

Follow these cues to perform Forward Hold correctly:

  • Start in a top of press up hold and move shoulder forward
  • Point the toes to the floor.

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This workout was made by Sean Klein

Sean Klein

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