60 minute beginner lower back workout at home

Here's everything you need to try our 60 minute beginner lower back workout 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Hamstring Walk Outs
  • Single Leg Straight Leg Deadlift with Wall Support
  • Walk Outs
  • Circuit 2
  • Forward Hold
  • Superman Hold
  • Janda Sit Ups
  • Circuit 3
  • Quadrupled Extensions
  • Plank March

Circuit 1

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.

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.

Walk Outs

Complete 4 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Walk Outs

Follow these cues to perform Walk Outs correctly:

  • Spend as much time as possible on one hand
  • Do not let the hips move from side to side.

Circuit 2

Complete this round 3 times.

Forward Hold

Complete 25 seconds

Core
Trunk
Anterior Core

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.

Superman Hold

Complete 30 seconds

Core
Trunk
Lumbar Stability

The superman hold is one of the most effective lumbar stability core variations.

Benefits of Superman Hold

The main benefit of the superman hold is its ability to gain strength and endurance in the muscles of the lumbar spine including the erector spinae.

How To Do Superman Hold

  1. Lye with the chest on the floor.
  2. Use the muscle in the lumbar spine (lower back) to lift the legs and arms.
  3. Keep the legs together and tense the glutes as much as able.

Coaching Tips For Superman Hold

Follow these cues to perform Superman Hold correctly:

  • Keep feet and hands close together
  • Squeeze the glutes and keep tension throughout the hold.

Janda Sit Ups

Complete 14 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Janda Sit Ups

Follow these cues to perform Janda Sit Ups correctly:

  • Keep the knees above the hips throughout the entire movement
  • Isolate the abdominals as much as possible.

Circuit 3

Complete this round 3 times.

Quadrupled Extensions

Complete 8 repetitions

Secondary
Lower Body
Hip Dominant

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Plank March

Complete 6 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Plank March

Follow these cues to perform Plank March correctly:

  • In the plank position slowly lift up one leg after the other
  • Ensure you keep your hips and shoulders inline.

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This workout was made by Sean Klein

Sean Klein

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