Back: Lower Exercises

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

 

Exercises


Balancing on Exercise Ball
Summary

Balance and core stability exercise

  • Muscle Group: Back, Hip Flexors, Back: Lower, Abs: Side, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Core, Balance
Single Arm Raise Balance Exercise on Exercise Ball
Summary

This exercise helps balance as well as shoulder and core strength.

  • Muscle Group: Back, Back: Lower, Shoulder: Front, Abs: Side, Abs, Shoulder: Side, Core, Trapezius: Middle, Trapezius: Lower, Back: Middle
  • Equipment: Exercise Ball
  • Categories: Core, Balance, Pilates
Single Leg Glute Bridge on Floor
Summary

This is a core strength exercise that focuses on the low back and glutes.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Balance, Pilates
Side (Oblique) Crunch on BOSU (Beginner)
Summary

Exercise on BOSU, focusing on the obliques.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core
Core Stability on BOSU
Summary

This exercise improves core stability.

  • Muscle Group: Back: Lower, Abs: Side, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Lower Back and Glute Stretch
Summary

Lying glute (buttocks) stretch.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Glute Bridge on Exercise Ball
Summary

This exercise enhances core strength and stability.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Pilates
Knees to Chest Lower Back Stretch
Summary

Simple lower back stretch

  • Muscle Group: Back, Back: Lower
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Plank on BOSU
Summary

This is an excellent exercise to improve core strength while focusing on the lower back.

  • Muscle Group: Back, Hip Flexors, Back: Lower, Quads, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Single Leg Lift on Stomach on BOSU
Summary

This exercise is a great one to work the glutes and lower back.

  • Muscle Group: Back, Buttocks, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Side Plank on BOSU (on elbow)
Summary

This exercise improves core 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: BOSU
  • Categories: Strength, Core, Balance
Side (Oblique) Crunch on BOSU (Intermediate)
Summary

This exercise focuses on the oblique abdominal muscles, but also works the low back muscles.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core
Hamstring Curls with Exercise Ball (Advanced)
Summary

This exercise not only strengthens the hamstrings, but also increases core strength and stability.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Starfish Side Plank on BOSU
Summary

Advanced core stability and balance exercise.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Balance on BOSU (both feet)
Summary

Beginner balance exercise. To increase difficulty try this exercise with your eyes closed.

  • Muscle Group: Calves, Buttocks, Quads, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Balance

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