Back Exercises

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

 

Exercises


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
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
Overhead Triceps Stretch
Summary

This exercise focuses on stretching out the triceps and the latissimus dorsi (lats).

  • Muscle Group: Lats, Triceps
  • Equipment: 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
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
2 Person Inner Thigh Stretch
Summary

This stretch is great if you are working out with another person, or stretching before a team sport. It requires two people, but helps to stretch out the inner thigh and also the back muscles.

  • Muscle Group: Groin: Inner Thigh
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Groin, Lower Back, and Hamstring Stretch
Summary

This exercise is designed to stretch the groin, lower back, and hamstrings

  • Muscle Group: Hamstrings, Back: Lower, Groin: Inner Thigh
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Hamstring and Lower Back Stretch
Summary

This exercise is designed to work your hamstring, but also stretches the lower back.

  • Muscle Group: Hamstrings, Back: Lower
  • Equipment: Exercise Mat, None
  • Categories: Stretches, Pilates
Dumbbell Triceps Extensions - Behind Neck
Summary

This exercise focuses on working the triceps muscle.

  • Muscle Group: Triceps
  • Equipment: Free Weights
  • Categories: Strength

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