Back: Lower Exercises

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

 

Exercises


Over the Exercise Ball Shoulder Raises
Summary

A simple but effective exercise to strengthen the back and shoulder girdle muscles.

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core, Strength
Row with Exercise Band & Exercise Ball
Summary

A straight and upright posture can be achieved if the upper back muscles are strong and well trained.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Upper Body & Back Stretch with Exercise Ball
Summary

If the back is sore after a long day of work or lots of sports, this exercise will help.

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches
Lying Torso Twists with Exercise Ball
Summary

Has your back cramped after a long day at your desk? This exercise helps.

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches
Balance on All-Fours on Exercise Ball
Summary

This is an effective exercise for training balance and core stabilizers.

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core
Posterior Leg Raises on Hands and Knees on BOSU
Summary

Using the BOSU, this exercise targets the glutes (buttocks) and lower back.

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core
Upper Back Curl
Summary

This is a great stretch for your upper back.

  • Muscle Group: Lats, Chest
  • Equipment: BOSU, Medicine Ball
  • Categories: Pilates, Stretches
Side (Oblique) Crunches on BOSU (Advanced)
Summary

This exercise focuses on the obliques and hip abductors.

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core, Strength
Single Leg Glute Bridge on BOSU
Summary

This is a glute and core strengthening exercise.

  • Muscle Group: Hamstrings, Buttocks, Lats
  • Equipment: Bench, BOSU
  • Categories: Balance, Core, Pilates, Strength
Back Extensions on Exercise Ball
Summary

Lower Back Exercise

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Sideways Knee Pull-In on BOSU
Summary

This exercise targets the abs and obliques, as well as increasing overall stability.

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core, Strength
Squats on Upside-Down BOSU
Summary

This exercise focuses on the quads and overall stability.

  • Muscle Group: Hamstrings
  • Equipment: Bench
  • Categories: Balance, Strength
Glute/Hamstring Bridge with Feet on Exercise Ball
Summary

This exercise targets the core while also working the hip stabilizers and hamstrings.

  • Muscle Group: Buttocks, Lats
  • Equipment: BOSU
  • Categories: Core, Pilates, Strength
Posterior Leg Raises on BOSU
Summary

Glute and lower back exercise.

  • Muscle Group: Buttocks, Lats
  • Equipment: BOSU
  • Categories: Core, Pilates, Strength
Single Knee to Chest Lower Back and Glute Stretch
Summary

Lower back and hamstring stretch

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches

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