Strengthen Your Lower Back in 15 Minutes
Move 2: Twist, Squat, and Lift
Stand with feet about hip distance apart and place a wastebasket, with a five-pound dumbbell inside it, behind the right foot (top). Twist to the right as you squat down and pick up the wastebasket.
Pushing through your heels, stand up straight and bring the basket to waist level (center).
Twist and squat to place the basket behind the left foot (bottom). Stand back up for one rep.
Targets: Deep-back muscles and obliques, plus quadriceps and glutes.