Lower-back strength
- Back extensions (controlled reps)
- Superman holds
- Deadlift variations (with good form)
Glute development
- Hip thrusts
- Squats
- Step-ups
- Lunges
Hamstring strength and mobility
- Romanian deadlifts
- Good mornings (light to moderate, form-first)
- Regular hamstring stretching
General conditioning
If these dimples are a visual goal, overall consistency matters more than any single move: strength training, daily steps, and a nutrition plan you can sustain.
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