Lower Back Workout

Warm up first

1. 5 min bike or brisk walk
2. Glute bridges — 2 x 15
3. Light hinge ramp-up sets at 50% and 75%

The session

1. 1
   Good Morning

   Barbell · Erector spinae
   4 × 6-10rest 150s
2. 2
   Band Good Morning

   Resistance band · Erector spinae
   3 × 6-10rest 150s
3. 3
   Bird Dog

   Bodyweight · Erector spinae, Multifidus
   3 × 30-45 secrest 75s
4. 4
   Back Extension

   Machine · Erector spinae
   3 × 10-15rest 75s
5. 5
   Reverse Hyperextension

   Machine · Erector spinae
   3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the 2 compounds at the top are the ones that decide whether the session was worth doing. The 3 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Good Morning, 75 after Reverse Hyperextension.

Lower Back wants 4–10 hard sets a week and 1-2x per week, so this is a session you can run twice a week and land in that range. More about training the lower back.