Back: Lower Exercises

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

 

Exercises


Push Ups with Elbows Close to Sides
Summary

This is a simple push up exercise.

  • Muscle Group:
  • Equipment:
  • Categories: Strength
Swimming
Summary

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

  • Muscle Group: Buttocks, Lats
  • Equipment: BOSU
  • Categories: Core, Pilates, Strength
Superman
Summary

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

  • Muscle Group: Buttocks, Lats
  • Equipment: BOSU
  • Categories: Core, Pilates, Strength
Back Extensions on the Mat (Beginner)
Summary

This is a simple exercise to strengthen your low back.

  • Muscle Group: Buttocks, Lats
  • Equipment: BOSU
  • Categories: Core, Pilates, Strength
Back Extensions on the Mat (Intermediate)
Summary

This exercise focuses on strengthening the lower back.

  • Muscle Group: Buttocks, Lats
  • Equipment: BOSU
  • Categories: Core, Pilates, Strength
Modified Plank Push Up
Summary

This exercise is great for stretching and working extensively all muscles in the body. It mostly focuses on the abdominals, hip flexors, and forearms.

  • Muscle Group: Buttocks, Calves, Chest
  • Equipment: Exercise Tube or Band, Medicine Ball
  • Categories: Core, Stretches
Oblique Twists
Summary

This exercise is a simple crunch to work the side abdominals.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Pendulum with Straight Legs
Summary

This exercise focuses on working all abdominal muscles as well as the hip joints, and lower back.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Side Star Plank
Summary

This is an advanced version of the plank exercise. It focuses on working your side abdominals, and hip abductors and is more difficult than a regular side plank.

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core, Strength
Fly Push Ups
Summary

This exercise is designed to strengthen the side abdominal muscles in addition to the chest, shoulders and triceps.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
One Arm Push Ups
Summary

This is a challenging version of the regular push-ups and is good for core, chest, and triceps development.

  • Muscle Group: Buttocks
  • Equipment:
  • Categories: Core, Strength
Ankle on the Knee Glute Stretch
Summary

This is a simple glute stretch.

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches
Glute and Thigh Stretch
Summary

This stretch focuses on the glutes and inner thighs.

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches
Buttocks and Outer Thigh Stretch
Summary

This exercise is great after any sport. It focuses on stretching the glutes and outer thigh muscles.

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches
Toe-Touch Hamstring Stretch
Summary

This is a basic hamstring stretch.

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