60 minute advanced lower back workout with rings at home

Here's everything you need to try our 60 minute advanced lower back workout with rings 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Single Leg Straight Leg Deadlift with Wall Support
  • Circuit 2
  • Hamstring Walk Outs
  • Circuit 3
  • Hamstring Walk Out March
  • Ring Dip
  • Circuit 4
  • Ring Eccentric Press Up
  • Ring Top of Row Lateral Glides

Circuit 1

Complete this round 3 times.

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.

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.

Circuit 3

Complete this round 3 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.

Ring Dip

Complete 14 repetitions

Coaching Tips For Ring Dip

Follow these cues to perform Ring Dip correctly:

  • Maintain control throughout the entire movement
  • Do not dive into the bottom position to gain momentum
  • Try and move in a vertical trajectory.

Circuit 4

Complete this round 3 times.

Ring Eccentric Press Up

Complete 6 repetitions

Coaching Tips For Ring Eccentric Press Up

Follow these cues to perform Ring Eccentric Press Up correctly:

  • Move as slowly as able towards the floor
  • Keep hips in line with shoulders
  • Finish when chest is in line with rings.

Ring Top of Row Lateral Glides

Complete 6 repetitions

Coaching Tips For Ring Top of Row Lateral Glides

Follow these cues to perform Ring Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

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This workout was made by Sean Klein

Sean Klein

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