Lower Back & Buttocks

Exercise Mat Back Back: Lower Buttocks Core Hamstrings Hip Stabilizers

This exercise is great for targeting the hip stabilizing muscles.


  1. Lie flat on a mat with your knees both bent at 90 degrees. If desired, place a small Pilates ball, pillow, or towel under your head. Your arms should be relaxed.

  2. Lift your right leg leg off of the mat. Engage your core, exhale, and push into your left heel to lift your buttocks off of the mat. Inhale and slowly lower yourself back to the floor, keeping your core and glutes engaged the whole way down. Repeat this exercise 8-12 times on the left, then switch sides. Rest, then repeat the entire exercise sequence as desired.

Fitness.com can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.