Lower back

The muscles along your spine that keep your back strong and stable.

Warm-up: 1 set; About 50% of your working weight, or lighter, for as many reps as you like.
Working sets: 2–3; 2 is recommended. Take each set close to failure.
Reps: 6–10; Recommended for every exercise. Some exercises also list another range that suits them.
Rest: 3+ min; At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Warm up first

Do these to loosen up, then do your warm-up set before your working sets.

Cat-cow8 slow reps
On hands and knees, round your back up, then let it sag down.
Glute bridges12 reps
Lying on your back, drive your hips up and squeeze your glutes.
Bodyweight good mornings10 reps
Hands on your head, push your hips back with a flat back, then stand up.

Exercise

BarbellCompound
Stiff-legged deadlift (SLDL)
Options: Barbell or dumbbells
6–10 reps recommended
- Stand holding the bar with a soft bend in your knees.
- Push your hips back and lower the bar down your legs, keeping your back flat.
- Go down until you feel a strong stretch, then stand back up by squeezing your glutes.
Watch a video demo (opens YouTube in a new tab)