Back: Lower Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Lateral Trunk Muscles with the Pilates Ball
Summary

This exercise is a great way to target the lateral trunk muscles.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: Exercise Ball, Pilates Ball
  • Categories: Strength, Core
Lateral Trunk Muscles with the Foam Roller
Summary

This exercise is a great way to target the lateral trunk muscles.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: Foam Roller
  • Categories: Strength, Core
Glute Bridges on the Balance Board
Summary

This is a great exercise for strengthening the glutes (buttocks).

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Hip Stabilizers
  • Equipment: Balance Board
  • Categories: Strength
Trunk Stabilization on the Balance Board
Summary

This is a great exercise to increase core stability and strength.

  • Muscle Group: Back, Hip Flexors, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: Balance Board
  • Categories: Strength, Core
"The Swimmer" on the Balance Board
Summary

This exercise is good for increasing overall back strength.

  • Muscle Group: Back, Back: Lower, Neck, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Balance Board
  • Categories: Core
Side Plank on the Balance Board
Summary

This exercise works well for increasing low back strength and stability.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Balance Board
  • Categories: Core
Upper Body Rotation Standing on the Balance Board
Summary

This exercise is a great way to challenge your balance.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core
  • Equipment: Balance Board
  • Categories: Core, Balance
The Swimmer
Summary

This is a good exercise for the whole back and glutes.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Seated Spinal Rotation
Summary

This is an advanced exercise that should not be done if you have any type of back injury.

  • Muscle Group: Back, Hamstrings, Back: Lower, Abs: Side, Abs, Core, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Shoulder and Back Exercise
Summary

This is a great exercise for targeting your shoulders and back.

  • Muscle Group: Back, Back: Lower, Triceps, Shoulder: Side, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Side and Arm Stretch on the Exercise Ball
Summary

This exercise stretches the shoulder and side.

  • Muscle Group: Back, Back: Lower, Lats, Abs: Side, Abs, Rotator Cuff
  • Equipment: Exercise Ball
  • Categories: Stretches
Thoracic Spine Stretch
Summary

This is a great overall trunk stretch.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core, Back: Middle
  • Equipment: Exercise Ball
  • Categories: Stretches
Seated Trunk Stretch
Summary

Stretches the back and lateral abdominal muscles.

  • Muscle Group: Back, Back: Lower, Abs: Side
  • Equipment: Exercise Ball
  • Categories: Stretches
Pelvic Tilt & Low Back Mobility
Summary

This is a great exercise for relieving stiffness in the lower back.

  • Muscle Group: Back, Back: Lower, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Stretches, Core
Diagonal Shoulder Raise & Torso Twist with Exericse Band
Summary

A good exercise for strengthening the shoulders and back muscles.

  • Muscle Group: Back, Back: Lower, Shoulder: Front, Shoulder: Side, Shoulder: Rear, Back: Middle, Rotator Cuff
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength

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