Deadlift: Train your lower back effectively with deadlifts, using a barbell and proper form to strengthen glutes, hamstrings, and more. 3 sets of 5 reps.
Romanian Deadlift: Focus on the top half of the deadlift with Romanian deadlifts. Perfect for posterior chain training, targeting glutes and hamstrings. 3 sets of 8 reps.
Bent-Over Barbell Row: Build a strong back with barbell rows, emphasizing lats and traps. Keep your core engaged and maintain proper form. 3 sets of 8 reps.
Good Morning: Train your lower back efficiently with good mornings. Adjust weights for intensity and focus on hip hinge movement. 2 sets of 12 reps.
Back Extension: Strengthen lower back, glutes, and hamstrings with back extensions. Utilize machine support for controlled movements. 2 sets of 20 reps.
Kettlebell Swing: Boost lower back strength and cardio with kettlebell swings. Focus on hip thrust and maintain relaxed arms. 3-5 sets of 15-20 reps.
Glute-Hamstring Raise: Engage hamstrings and glutes with glute-hamstring raises. Control movement and aim for full hip extension. 2 sets to failure.
Jefferson Curl: Challenge lower back flexibility and strength with Jefferson curls. Gradually increase weight while maintaining proper form. 2 sets of 5 reps.
Cat-Cow Stretch: Relieve lower back tension with the cat-cow stretch. Move slowly through flexion and extension to increase blood flow. 3 sets of 15 reps.