Back: Lower Exercises

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

 

Exercises


Child's Pose
Summary

Simple back stretch

  • Muscle Group: Back, Back: Upper
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Yoga, Pilates
Back Stretch
Summary

Simple back stretch

  • Muscle Group: Back
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Yoga, Pilates
Plank on BOSU (hands & shins)
Summary

Level 4: Advanced core strengthening using the plank position

  • Muscle Group: Back, Hip Flexors, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Plank on BOSU (hands & knees)
Summary

Level 3: Intermediate core strengthening using the plank position

  • Muscle Group: Back, Hip Flexors, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Plank on BOSU (elbow & knees)
Summary

Level 1: Beginner core strengthening using the plank position

  • Muscle Group: Back, Hip Flexors, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
BOSU Core 4-point Balance
Summary

Core strengthening and balance exercise using the BOSU

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Shoulder: Side, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower
  • Equipment: BOSU
  • Categories: Core, Balance, Pilates
Plank on BOSU (on elbow and shin)
Summary

Level 2: Beginner core strengthening using the plank position

  • Muscle Group: Back, Hip Flexors, Back: Lower, Serratus Anterior, Shoulder: Front, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Crossover Glute Stretch
Summary

Laying down glute stretch.

  • Muscle Group: Buttocks
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Extended Leg Twists with Exercise Ball
Summary

This is a great ball exercise for the abs and inner thigh.

  • Muscle Group: Hip Flexors, Back: Lower, Groin: Inner Thigh, Abs: Side, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Pendulum with Exercise Ball
Summary

This is an advanced ball exercise for those more flexible.

  • Muscle Group: Abs: Side
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Extended Leg Overhead Bend Ab Crunch with Exercise Ball
Summary

This is one of the more difficult ball exercises that works the abdominal muscles.

  • Muscle Group: Hip Flexors, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Hamstring Curls (Single Leg) with Exercise Ball (Beginner)
Summary

This is a more difficult exercise on the ball for hamstring strength and core stability.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Hamstring Curls with Exercise Ball (Beginner)
Summary

This is another starter exercise to gain stability with the ball.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Bridges on Exercise Ball
Summary

This is a great starter exercise for the more difficult ball exercises.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Pilates
Pelvic Shift with Exercise Ball
Summary

Great exercise to increase the range of motion of your lower trunk.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Balance, Dynamic Warm-Up

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