Tone and strengthen your lower back at home, in no time at all.

By By Renee Cherry
Updated: July 12, 2017

When was the last time you focused on your lower back during a workout? Yeah, thought so. Thing is, strengthening your lower back is an important part of building your core and preventing back pain. (Here's how to tell if back pain after a workout is soreness or an injury.) This workout from Nike master trainer Rebecca Kennedy combines five of the best moves for building lower back strength without overdoing it. (Want to hit the upper back too? Try this 10-minute upper back workout.)

How it works: Perform one round each of the following five moves for the indicated number of reps.

You'll need: A pair of dumbbells

Front Squat

A. Stand with feet slightly wider than hip-width apart, holding dumbbells to shoulders.

B. Keeping weight in heels, bend knees to lower butt toward the floor.

C. Straighten knees to return to starting position.

Do 10 to 12 reps.

Prone Y-W-T

A. Lie facedown, arms extended forward, biceps by ears.

B. Widen arms to create a "Y."

C. Draw elbows down next to ribs, then extend arms straight out to sides, keeping them lifted toward the ceiling throughout the movement.

D. Swing arms around to return to starting position.

Do 10 to 12 reps.


A. Stand with feet hip-width apart with knees softly bent, holding dumbbells by sides.

B. Hinge forward at the hips until torso is almost parallel to the floor.

C. With a flat back, lift torso and press hips forward to return to starting position.

Do 10 to 12 reps.

Rolling Spine Plank

A. Start with hands feet on the floor, keeping back and legs straight. This is downward dog.

B. Lower hips toward the floor and roll through spine into a high plank.

C. Press hips up toward the ceiling to return to downward dog.

Do 10 to 12 reps.


A. Standing on all fours, contract belly button toward spine to round back toward the ceiling, letting head drop toward the floor.

B. Bring belly toward floor, arching back and looking toward the ceiling.

Do 10 to 12 reps.


Comments (6)

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