Back Exercises

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

 

Exercises


Buttocks, Back and Thigh Exercise I
Summary

This exercise especially targets the buttocks muscles.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Quads, Core, Hip Stabilizers
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Buttocks, Back and Thigh Exercise II
Summary

If this exercise is performed correctly, you can target many muscle groups at once.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Core, Hip Stabilizers
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Pushups with Thighs on the Exercise Ball
Summary

This exercise requires good balance on the stability ball.

  • Muscle Group: Back, Chest, Back: Lower, Shoulder: Front, Triceps, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Over the Exercise Ball Shoulder Raises
Summary

A simple but effective exercise to strengthen the back and shoulder girdle muscles.

  • Muscle Group: Back, Back: Lower, Lats, Shoulder: Rear, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Balance
Row with Exercise Band & Exercise Ball
Summary

A straight and upright posture can be achieved if the upper back muscles are strong and well trained.

  • Muscle Group: Back, Back: Lower, Lats, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Rotator Cuff
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Upper Body & Back Stretch with Exercise Ball
Summary

If the back is sore after a long day of work or lots of sports, this exercise will help.

  • Muscle Group: Back, Back: Lower, Lats, Abs: Side
  • Equipment: Exercise Ball
  • Categories: Stretches
Lying Torso Twists with Exercise Ball
Summary

Has your back cramped after a long day at your desk? This exercise helps.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs
  • Equipment: Exercise Ball
  • Categories: Stretches
Balance on All-Fours on Exercise Ball
Summary

This is an effective exercise for training balance and core stabilizers.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core
  • Equipment: Exercise Ball
  • Categories: Core, Balance
Posterior Leg Raises on Hands and Knees on BOSU
Summary

Using the BOSU, this exercise targets the glutes (buttocks) and lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Core, Balance
Upper Back Curl
Summary

This is a great stretch for your upper back.

  • Muscle Group: Back, Back: Lower, Neck, Back: Upper, Back: Middle
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Side (Oblique) Crunches on BOSU (Advanced)
Summary

This exercise focuses on the obliques and hip abductors.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Single Leg Glute Bridge on BOSU
Summary

This is a glute and core strengthening exercise.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Balance, Pilates
Back Extensions on Exercise Ball
Summary

Lower Back Exercise

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: Exercise Ball
  • Categories: Strength, Core
Sideways Knee Pull-In on BOSU
Summary

This exercise targets the abs and obliques, as well as increasing overall stability.

  • Muscle Group: Back, Hip Flexors, Back: Lower, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Glute/Hamstring Bridge with Feet on Exercise Ball
Summary

This exercise targets the core while also working the hip stabilizers and hamstrings.

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

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