Back: Lower Exercises

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

 

Exercises


Hip Extensions in Plank
Summary

This exercise is great for working the glutes, abs, and hips.

  • Muscle Group: Back, Buttocks, Back: Lower, Serratus Anterior, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Plank with Alternating Leg Lift
Summary

Intermediate Plank Exercise

  • Muscle Group: Back, Hip Flexors, Back: Lower, Lats, Quads, Serratus Anterior, Shoulder: Front, Triceps, Abs: Side, Abs, Core, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Crunches with Straight Legs
Summary

This exercise is designed to work the abdominal muscles.

  • Muscle Group: Hip Flexors, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Hip Extensions with Straight Knee
Summary

This exercise is great for working the glutes (buttocks).

  • Muscle Group: Buttocks, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Inward Back Curl
Summary

This is a really simple but affective core and ab stretch.

  • Muscle Group: Back: Lower, Abs
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Cat Stretch
Summary

This is a simple back stretch exercise.

  • Muscle Group: Back, Back: Lower, Neck, Trapezius: Upper, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Hip Extension with Bent Knee
Summary

This exercise is designed to work your buttocks.

  • Muscle Group: Buttocks, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Kneeling Side Leg Raises
Summary

This is a great exercise to work your hip joints.

  • Muscle Group: Buttocks, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Pilates
Lying Side Leg Raises
Summary

This exercise focuses on working the hip abductors and glutes of the top leg, and groin (inner thigh) muscles of the bottom leg.

  • Muscle Group: Buttocks, Back: Lower, Outer Thigh - Hip, Groin: Inner Thigh, Abs: Side, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Bridges with Side Kick
Summary

This simple exercise is designed to work your glutes (buttocks), hamstrings and low back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Balance, Pilates
Bridges
Summary

This exercise focuses on working the buttocks and thigh muscles.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Push Ups from Knees
Summary

This is an easier version of the push up from toes.

  • Muscle Group: Chest, Shoulder: Front, Triceps
  • Equipment: Exercise Mat, None
  • Categories: Strength
Push Ups with Elbows Close to Sides
Summary

This is a simple push up exercise.

  • Muscle Group: Chest, Shoulder: Front, Triceps
  • Equipment: Exercise Mat, None
  • Categories: Strength
Swimming
Summary

This is a quick and easy exercise to work your lower back and glutes.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Superman
Summary

This is a simple and fun exercise to work your lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates

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