Back: Lower Exercises

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

 

Exercises


Back Extensions on the Mat (Beginner)
Summary

This is a simple exercise to strengthen your low back.

  • Muscle Group: Back, Back: Lower, Neck, Core, Trapezius: Upper, Trapezius: Middle, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Back Extensions on the Mat (Intermediate)
Summary

This exercise focuses on strengthening the lower back.

  • Muscle Group: Back, Back: Lower, Neck, Core, Trapezius: Upper
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Pilates
Oblique Twists
Summary

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

  • Muscle Group: Back, Hip Flexors, Back: Lower, Abs: Side, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Pendulum with Straight Legs
Summary

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

  • Muscle Group: Back, Hip Flexors, Back: Lower, Abs: Side, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
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: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Abs: Side, Abs, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core, Balance
Fly Push Ups
Summary

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

  • Muscle Group: Chest, Back: Lower, Shoulder: Front, Triceps, Abs: Side, Shoulder: Side, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
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: Back, Chest, Back: Lower, Shoulder: Front, Triceps, Abs: Side, Abs, Core
  • Equipment: Exercise Mat, None
  • Categories: Strength, Core
Ankle on the Knee Glute Stretch
Summary

This is a simple glute stretch.

  • Muscle Group: Buttocks, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Glute and Thigh Stretch
Summary

This stretch focuses on the glutes and inner thighs.

  • Muscle Group: Buttocks, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • 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: Buttocks, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Toe-Touch Hamstring Stretch
Summary

This is a basic hamstring stretch.

  • Muscle Group: Back, Hamstrings, Back: Lower
  • Equipment: None
  • Categories: Stretches
Push Ups
Summary

This exercise is designed to work the chest, triceps, and shoulder muscles. It is great for home work outs and at the gym.

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

This exercise is designed to work both your quads and your glutes. It is great to do before any kind of sport involving running, or just at the gym.

  • Muscle Group: Buttocks, Hamstrings, Quads, Hip Stabilizers
  • Equipment: None
  • Categories: Strength, Balance
2 Person Lower Back Stretch
Summary

This stretch focuses mainly on the lower back. It is done with 2 people and is great after any sport or workout.

  • Muscle Group: Back: Lower
  • Equipment: Exercise Mat, None
  • Categories: Stretches
2 Person Cross Legged Back Stretch
Summary

This exercise is great before playing a team sport. It requires 2 people and is a great stretch for the back.

  • Muscle Group: Back: Lower
  • Equipment: Exercise Mat, None
  • Categories: Stretches

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