Target: lower back, hamstrings

Stand with your feet shoulder-width apart and your lower back in a neutral, non-rounded position.Hold a light barbell across the top of your shoulders. Slowly bend over at the waist, keeping your lower back in a neutral position until your torso is almost level with the floor. Return and repeat.

Expert tip: This multi-muscle move will fire up the backs of your thighs while working your lower back and promoting new muscle growth. Do it at the start of the workout when you have the most energy.