The 15 Best Lower Back Exercises for Strength and Stability (2024)

#1 Static Lower Back Exercises

Planks

Standard Plank

Standard Plank (Video Credit: OrthoIndy Northwest YouTube Channel)

Great for: Strengthening the core muscles, improving stability, and enhancing overall muscular endurance.

Muscles worked: The standard plank primarily targets the core muscles, including the rectus abdominis (six-pack muscles), transversus abdominis, internal and external obliques, and erector spinae muscles of the lower back. It also engages the muscles of the shoulders, arms, glutes, and quadriceps to maintain proper alignment and stability.

How to do it:

• Start by positioning yourself face down on the floor or an exercise mat.
• Place your forearms on the ground, ensuring your elbows are directly beneath your shoulders. Your forearms should be parallel to each other, shoulder-width apart.
• Extend your legs straight back, resting on your toes. Your body should form a straight line from your head to your heels.
• Engage your core muscles by drawing your navel towards your spine. Avoid sagging your hips or raising them too high.
• Maintain a neutral neck position, aligning it with your spine.
• Hold this position for the desired duration, focusing on breathing deeply and engaging your core.
• To release, gently lower your knees and rest in a kneeling position.

Note: If you’re a beginner, start with shorter durations, such as 20-30 seconds, gradually increasing the time as they gain strength and endurance. Maintaining proper form throughout the exercise is essential to maximize its benefits and minimize the risk of injury.

Side Plank

Side Plank (Video Credit: Ask Doctor Jo YouTube Channel)

Great for: Strengthening the oblique muscles, improving core stability, and enhancing overall balance.

Muscles worked: The side plank primarily targets the oblique muscles, including the internal and external obliques. It also engages the muscles of the core, such as the rectus abdominis and transversus abdominis, along with the muscles of the shoulders, hips, and legs for stability and alignment.

How to do it:

• Start by lying on your side with your legs fully extended. Place your lower forearm on the ground, ensuring your elbow is directly beneath your shoulder.
• Stack your feet on top of each other, keeping them flexed.
• Engage your core muscles by drawing your navel towards your spine.
• Lift your hips off the ground, creating a straight line from your head to your heels. Your forearm and the side of your lower foot should support your body weight.
• Keep your neck aligned with your spine and your gaze forward.
• Hold this position for the desired duration, focusing on maintaining proper form and breathing steadily.
• Repeat on the other side.

Note: Start with shorter durations, such as 20-30 seconds per side, then gradually increase the duration as you build strength and stability. Proper alignment and engagement of the core muscles throughout the exercise are essential for optimal results.

Reverse Plank

How to do a Reverse Plank | The Right Way (Video Credit: Well+Good YouTube Channel)

Great for: Strengthening the muscles of the posterior chain, engaging the core muscles, and improving overall posture, stability, and flexibility.

Muscles worked: The primary targets are glutes, hamstrings, and lower back muscles. It also engages the core muscles, including the rectus abdominis and transversus abdominis, as well as the muscles of the shoulders and arms, for stability and support.

How to do it:

• Start by sitting on the ground with your legs extended in front of you.
• Place your hands on the ground, slightly behind your hips, with your fingers pointing towards your feet.
• Press through your hands and lift your hips off the ground, creating a straight line from your head to your heels.
• Engage your core muscles by drawing your navel towards your spine.
• 5. Keep your legs extended and toes pointed, pressing through your heels.
• Ensure that your shoulders are relaxed, away from your ears, and your elbows are fully extended.
• Hold this position for the desired duration, focusing on maintaining proper form and breathing steadily.
• Lower your hips back down to the ground to complete the exercise.

Note: Same caution as the previous exercise – start small and increase as you build more confidence and strength.

Bridge

Glute Bridge

Glute Bridge (Video Credit: Airrosti Rehab Centers YouTube Channel)

Great for: Strengthening the gluteal muscles, engaging the hamstrings, pelvic floor, and core muscles, enhancing lower back strength, and boosting overall glute development.

Muscles worked: The gluteal muscles, including the gluteus maximus, medius, and minimus. It also engages the hamstrings, pelvic floor, and core muscles for stability and support.

How to do it:

• Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart. Place your arms by your sides, palms facing down.
• Engage your core muscles by drawing your navel towards your spine.
• Press through your heels and lift your hips off the ground, squeezing your glutes at the top of the movement.
• Keep your upper body relaxed and maintain a straight line from your shoulders to your knees.
• Pause at the top for a moment, focusing on contracting your glute muscles.
• Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
• Repeat for the desired number of repetitions.

Note: For added intensity, you can try variations of the glute bridge, such as the weighted or single-leg glute bridge. We’ll explain these below. Be sure to maintain proper form and engage the glute muscles throughout the exercise.

Single-leg Bridge

Single Leg Bridge (Video Credit: Hounslow and Richmond Community Healthcare NHS Trust YouTube Channel)

Great for: Strengthening the gluteal muscles, hamstrings, and core. It also helps improve hip stability, balance, and overall lower body strength.

Muscles worked: The single-leg bridge primarily targets the gluteus maximus, hamstrings, and core muscles. It also engages the hip stabilizers, quadriceps, and calf muscles.

How to do it:

• Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart.
• Extend one leg out straight, keeping the foot flexed.
• Engage your core muscles by drawing your navel towards your spine.
• Press through the heel of your other foot and lift your hips off the ground, squeezing your glutes at the top of the movement.
• Keep your upper body relaxed and maintain a straight line from your shoulders to your extended leg.
• Pause at the top for a moment, focusing on contracting your glute muscles.
• Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
• Repeat for the desired number of repetitions, switch legs, and repeat the exercise on the opposite side.

Note: To make the exercise more challenging, lift your non-working leg straight towards the ceiling while performing the single-leg bridge. Start with a suitable number of repetitions and gradually increase intensity as you build strength and stability.

Bridge with Leg Lift

Bridge with Leg Lift (Video Credit: Children’s Hospital Colorado YouTube Channel)

Great for: Strengthening the gluteal muscles, hamstrings, and core. It also engages the hip stabilizers and improves balance. Also great for enhancing lower body strength, stability, and overall muscular endurance.

Muscles worked: The bridge with leg lift primarily targets the gluteus maximus, hamstrings, and core muscles. Additionally, it engages the hip stabilizers, quadriceps, and calf muscles.

How to do it:

• Start by lying on your back with your knees bent and feet flat on the ground, hip-width apart.
• Engage your core muscles by drawing your navel towards your spine.
• Press through the heels of your feet and lift your hips off the ground, creating a straight line from your shoulders to your knees.
• Keep your upper body relaxed and maintain the bridge position.
• Lift one leg towards the ceiling while keeping the other foot firmly planted on the ground.
• Slowly lower your lifted leg back down without touching the ground and repeat the lift for the desired number of repetitions.
• Switch legs and repeat the exercise on the opposite side.

Note: Maintain proper alignment throughout the movement, ensuring your hips remain lifted and your core stays engaged. As usual, start with a suitable number of reps and gradually increase intensity as you build strength and stability.

#2 Dynamic Lower Back Exercises

Deadlifts

Conventional Deadlift

Conventional Deadlift (Video Credit: PureGym YouTube Channel)

Great for: Building overall strength and power, improving posture, and developing a strong posterior chain.

Muscles worked: The hamstrings, glutes, quadriceps, lower back (erector spinae), upper back (trapezius, rhomboids), and forearms. It also engages the core muscles, including the abdominals and obliques.

How to do it:

• Stand with your feet shoulder-width apart, toes pointing slightly outward. Place a barbell in front of you on the ground, aligned with the middle of your feet.
• Bend at your hips and knees, keeping your back straight, and grip the barbell with an overhand grip (palms facing down) just outside your legs.
• Engage your core muscles by drawing your navel towards your spine.
• With your chest lifted and your gaze forward, drive through your heels to lift the barbell off the ground. Keep the barbell close to your body as you rise.
• Once you reach a standing position with your hips fully extended, squeeze your glutes at the top of the movement.
• Slowly lower the barbell back down to the ground by hinging at your hips and bending your knees, maintaining control throughout the movement.
• Repeat for the desired number of repetitions.

Note: It is crucial to maintain proper form during the conventional deadlift. Keep your back straight, shoulders back, and core engaged throughout the exercise. Go for weights you can comfortably lift.

Romanian Deadlift

Romanian Deadlift (Video Credit: Nuffield Health YouTube Channel)

Great for: Improving strength, muscle development, and overall athletic performance.

Muscles worked: The Romanian deadlift primarily targets the hamstrings, glutes, and lower back muscles. Additionally, it engages the quadriceps, forearms, and core muscles.

How to do it:

• Start by standing with your feet hip-width apart, toes pointing forward. Hold a barbell in front of your thighs, using an overhand grip with your hands slightly wider than shoulder-width apart.
• Engage your core by drawing your navel towards your spine, and maintain a slight knee bend throughout the exercise.
• Hinge at your hips, pushing them backward as you lean forward. Keep your back straight and your chest lifted.
• Lower the barbell towards the ground while maintaining a slight knee bend. Focus on feeling a stretch in your hamstrings without rounding your back.
• Once you feel a stretch in your hamstrings, reverse the movement by pushing your hips forward and standing tall. Squeeze your glutes at the top of the movement.
• Repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise.

Note: When performing the Romanian deadlift, it is crucial to prioritize technique and maintain a neutral spine. Same old rule – start with lighter weights to focus on proper form, and gradually increase the load as your strength and technique improve.

Sumo Deadlift

Sumo Deadlift (Video Credit: CrossFit YouTube Channel)

Great for: Increasing leg and glute engagement.

Muscles worked: The sumo deadlift primarily targets the quadriceps, adductors (inner thigh muscles), hamstrings, glutes, and lower back. Additionally, it engages the core muscles, forearms, and upper back.

How to do it:

• Stand with your feet wider than shoulder-width apart, and toes pointed outward at an angle (sumo stance).
• Position a barbell in front of you, between your feet, with your grip inside your legs.
• Bend at your hips and knees, keeping your back straight and your chest lifted.
• Gripping the barbell with an overhand or mixed grip, take a deep breath and brace your core.
• Drive through your heels and push the floor away as you stand up, keeping your torso upright.
• As you lift the barbell, keep it close to your body, sliding it along your legs.
• Once you reach a standing position with your hips fully extended, squeeze your glutes at the top of the movement.
• Lower the barbell back down to the ground by hinging at your hips and bending your knees, maintaining control throughout the descent.
• Repeat for the desired number of repetitions.

Note: When performing the sumo deadlift, keep your back straight, shoulders back, and core engaged throughout the exercise. Start small – you’ll get better with time.

Kettlebell Swings

How To Do A Kettlebell Swing | The Right Way (Video Credit: Well+Good YouTube Channel)

Great for: Improving cardio fitness, strength, and explosive power and targeting various muscle groups.

Muscles worked: Kettlebell swings primarily target the posterior chain, including the glutes, hamstrings, back muscles, core, deltoids, traps, pecs, and more.

How to do it:

• Start by standing with your feet shoulder-width apart and a kettlebell placed on the ground before you.
• Hinge at your hips, keep your back straight and reach down to grasp the kettlebell handle with both hands.
• Engage your core and maintain a slight bend in your knees.
• With an explosive movement, drive your hips forward, swinging the kettlebell to chest level. Focus on using the power from your hips and glutes to propel the kettlebell.
• At the top of the swing, your arms should be straight, but your shoulders relaxed.
• Control the descent of the kettlebell as it swings back down between your legs, maintaining tension in your glutes and core.
• Repeat the swinging motion for the desired number of repetitions.

Note: It is crucial to maintain proper form during kettlebell swings. Keep your back straight, shoulders back, and core engaged throughout the exercise. Go for lighter kettlebell weight to focus on the technique and gradually increase the load.

Supermans

Prone Superman

Core Exercise: Superman (Video Credit: Children’s Hospital Colorado YouTube Channel)

Great for: Improving posture, stability, and overall core strength.

Muscles worked: The prone Superman primarily targets the erector spinae (lower back muscles), glutes, hamstrings, and upper back muscles.

How to do it:

• Start by lying face down on an exercise mat or a comfortable surface.
• Extend your arms straight overhead, keeping them in line with your shoulders.
• Simultaneously lift your upper body and legs off the ground, aiming to create a “superman” flying position. Keep your gaze down to maintain proper neck alignment.
• Squeeze your glutes and engage your lower back muscles as you lift.
• Hold this position for 2-3 seconds, focusing on the contraction in your lower back and glutes.
• Slowly lower your upper body and legs back down to the starting position.
• Repeat for the desired number of repetitions.

Note: Maintain control throughout the exercise and avoid excessively straining or arching your lower back. Focus on engaging the targeted muscles rather than relying solely on momentum. If you experience any discomfort or pain, discontinue the exercise and consult a fitness professional or healthcare provider.

Standing Superman (with resistance band)

Resistance band Superman’s (Video Credit: Rory Haigh – Golf Pro YouTube Channel)

Great for: Improving posture, stability, and overall upper body strength.

Muscles worked: The standing Superman primarily targets the muscles of the upper back (rhomboids, trapezius), posterior deltoids, glutes, hamstrings, and core muscles.

How to do it:

• Begin by standing upright with your feet shoulder-width apart and knees slightly bent.
• Place a resistance band around your wrists and hold it with your hands, keeping your arms extended straight in front of you at shoulder height.
• Engage your core and maintain a slight bend in your knees.
• Keep your arms straight, and extend your arms outward while squeezing your shoulder blades together.
• At the same time, lift one leg backward, extending it straight behind you while keeping your hips stable.
• Hold this position briefly, focusing on squeezing the targeted muscles.
• Slowly return to the starting position by bringing your arms back in front of you and lowering your leg back down.
• Repeat the movement with the opposite leg and continue alternating sides for the desired number of repetitions.

Note: Keep your back straight, shoulders down and relaxed, and core engaged. Control the movement and avoid using momentum or swinging your arms. Choose a resistance band that provides enough challenge without compromising proper technique.

#3 Flexibility and Mobility Exercises

Cat-Cow Stretch

Cat Cow (Video Credit: CA Public Health YouTube Channel)

Great for: The cat-cow stretch is a gentle and effective exercise for improving spinal mobility, flexibility, and relieving tension in the back and neck. It helps to stretch and strengthen the muscles of the spine, abdomen, and shoulders.

Muscles worked: The cat-cow stretch primarily targets the muscles of the back (erector spinae), abdominals (rectus abdominis, obliques), and shoulders.

How to do it:

• Start on all fours with your hands directly under your shoulders and knees under your hips.
• Relax your neck and maintain a neutral spine.
• Inhale as you gently arch your back and lift your chest towards the ceiling, allowing your belly to sink towards the floor. This is the cow position.
• Hold this position for a few seconds while focusing on deep breathing.
• Exhale as you round your spine upwards, tucking your chin towards your chest. Imagine pulling your belly button towards your spine. This is the cat position.
• Hold this position for a few seconds while fully exhaling.
• Repeat the sequence by smoothly transitioning from cow to cat and back again.
• 8. Coordinate the movement with your breath, inhaling during the cow position and exhaling during the cat position.
• Repeat the sequence for the desired number of repetitions.

Note: Take the stretch only to a comfortable range of motion, avoiding any pain or discomfort. Focus on moving slowly and mindfully, maintaining control throughout the exercise. Before attempting this exercise, consult a healthcare professional if you have any existing back or neck conditions.

Child’s Pose

Child’s Pose for Lower Back Pain (Video Credit: Vive Health YouTube Channel)

Great for: Stretching and releasing tension in the back, shoulders, hips, and thighs. It promotes relaxation, reduces stress, and improves flexibility.

Muscles worked: The child’s pose primarily targets the muscles of the back (spinal erectors), hips (glutes), thighs (quadriceps), and shoulders (deltoids).

How to do it:

• Start by kneeling on the floor or a yoga mat with your knees hip-width apart.
• Sit back on your heels and gently lower your upper body, bending forward at the hips.
• Extend your arms forward, placing them on the floor before you, palms facing down.
• Rest your forehead on the mat or floor, allowing your neck and shoulders to relax.
• Let your chest sink towards the floor, and feel a gentle stretch through your back.
• Stay in this position for as long as you feel comfortable, taking slow, deep breaths.
• You can keep your knees together or spread them slightly wider for a deeper stretch in the hips.
• To come out of the pose, slowly walk your hands back toward your body and sit back up on your heels.

Note: If you have knee issues, place a folded blanket or cushion between your buttocks and heels for added support. Listen to your body and adjust the pose to avoid pain or discomfort. You should feel a gentle stretch, but not strain.

#4 Yoga Poses for Lower Back Health

Downward Dog

Downward Dog – Downward Facing Dog Yoga Pose (Video Credit: Yoga With Adriene YouTube Channel)

Great for: Providing a full-body stretch while strengthening the arms, shoulders, and legs. It improves flexibility, posture, and can help relieve tension in the back and neck.

Muscles worked: Downward dog primarily targets the muscles of the upper body, including the shoulders (deltoids), arms (triceps), and upper back (latissimus dorsi). It also engages the muscles of the lower body, such as the hamstrings, calves, and quadriceps.

How to do it:

• Start in a tabletop position on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
• Tuck your toes under and lift your hips towards the ceiling, straightening your legs as much as possible.
• Spread your fingers wide and press into your palms, grounding down through your hands.
• Engage your abdominal muscles and draw your navel towards your spine, lengthening your spine.
• Allow your head to relax between your arms, keeping your neck relaxed.
• Your body should form an upside-down “V” shape with your hips as the highest point.
• Press your heels toward the floor, feeling a stretch in your calves and hamstrings.
• Hold the pose for several breaths, focusing on deep inhales and exhales.
• Slowly lower your knees back down to the mat to come out of the pose.

Note: If you have wrist or shoulder issues, you can modify the pose by using yoga blocks or placing your hands on an elevated surface, such as a step or a stack of books. Listen to your body and adjust as needed to avoid discomfort or strain.

Cobra Pose

Cobra Pose – CORE Chiropractic Exercises (Video Credit: CORE Chiropractic YouTube Channel)

Great for: The cobra pose, also known as Bhujangasana, is great for strengthening and toning the muscles of the back, arms, and shoulders. It also stretches the chest and abdomen, improves spinal flexibility, and stimulates digestion.

Muscles worked: Cobra pose primarily targets the muscles of the back, including the erector spinae, which runs along the spine, as well as the muscles of the shoulders (deltoids) and arms (triceps).
How to do it:

• Start by lying flat on your stomach, with your legs extended and the tops of your feet resting on the floor.
• Place your hands next to your shoulders, palms facing down, and fingers spread wide.
• Engage your core muscles and press the tops of your feet firmly into the floor.
• Inhale and slowly lift your head, chest, and upper abdomen off the mat using your back muscles.
• Keep your elbows close to your sides, and gently press your hands into the floor to lift your upper body higher.
• Draw your shoulder blades together and down, opening your chest and lengthening your neck.
• Avoid putting too much strain on your lower back by keeping your buttocks relaxed.
• Hold the pose for a few breaths, maintaining a steady and even breath.
• To release the pose, exhale and slowly lower your upper body back down to the mat.

Note: If you experience discomfort or pain in your lower back, you can modify the pose by gently lifting your head and chest off the mat without exerting too much pressure on your lower back.

#5 Bonus Exercises for the Lower Back

#1 Bird Dog

Bird Dog (Video Credit: Howcast YouTube Channel)

Great for: Improving stability, balance, and posture while engaging the glutes and upper body muscles. The bird dog exercise can also improve overall body strength and prevent back pain.

Muscles worked: Primarily targets the core muscles, including the deep abdominal muscles (transverse abdominis), obliques, and lower back muscles (erector spinae). It also engages the muscles of the glutes, shoulders (deltoids), and upper back (rhomboids).

How to do it:

• Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
• Engage your core muscles by gently drawing your navel toward your spine.
• Extend your right arm straight forward, parallel to the floor, while simultaneously extending your left leg straight back, parallel to the floor.
• Keep your hips level and avoid rotating or tilting them.
• Focus on maintaining a neutral spine, with your neck in line with your back.
• Hold this position for a few seconds, feeling the engagement in your core and the lengthening of your limbs.
• Slowly lower your arm and leg back to the starting position.
• Repeat on the opposite side, extending your left arm forward and your right leg back.
• Continue alternating sides for a set number of repetitions or times.

Note: Avoid overarching your lower back or sinking your belly towards the floor. If you have any issues with balance, start by practicing the exercise without extending the legs fully. You can gradually increase the challenge as you become more comfortable with the movement.

#2 Stability Ball Back Extensions

Stability Ball Back (Video Credit: 3v YouTube Channel)

Great for: Strengthening the lower back muscles, glutes, and hamstrings. This exercise also helps improve core stability, posture, and overall spinal strength. It can benefit individuals looking to reduce lower back pain or prevent future injuries.

Muscles worked: Stability ball back extensions primarily target the lower back muscles (erector spinae), glutes, and hamstrings. It also engages the muscles of the upper back, shoulders, and core.

How to do it:

• Start by positioning a stability ball on the floor and lie face down with your hips resting on top of the ball. Your feet should be wider than hip-width apart for stability.
• Walk your hands forward on the floor until the ball is directly under your hips and thighs, and your forearms support your upper body.
• Engage your core muscles by drawing your navel toward your spine.
• Slowly lift your chest off the ball by extending your spine and squeezing your glutes and lower back muscles.
• Keep your neck in line with your spine, avoiding any excessive strain on your neck.
• Pause momentarily at the top of the movement, feeling the contraction in your lower back.
• Slowly lower your chest back down to the starting position, maintaining control throughout the movement.
• Repeat for the desired number of repetitions.

Note: Avoid excessive arching or hyperextending your lower back. Focus on using your back muscles to lift your chest rather than relying on momentum or straining through your neck. If you experience discomfort or pain, stop the exercise and consult a healthcare professional.

#3 Barbell Good Mornings

Barbell Good Mornings (Video Credit: CrossFit YouTube Channel)

Great for: Improving strength and stability in the posterior chain, enhancing athletic performance, and reducing the risk of lower back injuries.

Muscles worked: Barbell good mornings primarily target the lower back muscles (erector spinae), glutes, and hamstrings. It also engages the muscles of the upper back, core, and quadriceps to a lesser extent.

How to do it:

• Begin by setting up a barbell on a squat rack at an appropriate height. Position the barbell across your upper back, just below the base of your neck.
• Step forward and position your feet hip-width apart. Your toes should be slightly pointed outward.
• Engage your core muscles by drawing your navel toward your spine and maintaining a neutral spine throughout the exercise.
• With a slight bend in your knees, hinge forward at your hips, pushing your buttocks back as if trying to touch the wall behind you.
• Keep your back flat and chest lifted as you lower your torso toward the floor. Allow a gentle stretch in your hamstrings and feel the engagement in your lower back.
• Continue descending until your torso is parallel to the floor or until you feel a comfortable stretch without pain or discomfort.
• Pause momentarily in the bottom position, then engage your glutes and hamstrings to raise your torso to the starting position.
• Repeat for the desired number of repetitions, maintaining control throughout the movement.

Note: Start with light weights and gradually increase the load as you become more proficient with the movement. Focus on maintaining proper form and avoid rounding your back or overextending your neck. Consult a healthcare professional if you have any pre-existing back conditions or concerns before attempting this exercise.

#4 Swimmers (Flutter kicks/ Scissor kicks)

Swimmers (Flutter kicks/ Scissor kicks) (Video Credit: Oxygenmagazine YouTube Channel)

Great for: Improving core strength, stability, and endurance, making it beneficial for swimmers and anyone looking to strengthen their core.

Muscles worked: Swimmers primarily target the core muscles, including the rectus abdominis (six-pack muscles), obliques, and transverse abdominis. It also engages the lower back muscles (erector spinae), glutes, and hip flexors.

How to do it:

• Lie flat on your stomach with your arms extended forward and your legs fully extended.
• Engage your core by drawing your belly button towards your spine.
• Lift your chest, arms, and legs a few inches off the ground simultaneously, keeping your gaze down to maintain proper alignment.
• Begin kicking your legs in an alternating pattern, similar to the flutter kick used in swimming. Keep your legs straight and toes pointed.
• Maintain a steady and controlled rhythm as you continue kicking for the desired number of repetitions or time.
• Focus on maintaining proper form and engaging your core throughout the exercise.
• To make it more challenging, you can incorporate arm movements by reaching your arms forward and pulling them back alongside your body in a swimming motion while performing the leg kicks.

Note: Avoid lifting your legs too high or straining your lower back. Start with small, controlled movements and gradually increase the intensity as you become more comfortable with the exercise. If you experience discomfort or pain, stop the exercise and consult a healthcare professional.

#5 Pilates Half Roll-Down

Pilates Half Roll-Down (Video Credit: Intosport YouTube Channel)

Great for: Improving spinal mobility, posture, and overall core stability. It is especially beneficial for individuals looking to strengthen their core muscles and alleviate lower back discomfort.

Muscles worked: The Pilates half roll-down primarily targets the rectus abdominis (the “six-pack” muscles), transverse abdominis, and obliques. It also engages the lower back muscles (erector spinae) and the hip flexors.

How to do it:

• Start by sitting tall on a mat with your legs extended in front of you, hip-width apart.
• Engage your core by drawing your navel towards your spine and maintaining a straight posture throughout the exercise.
• Extend your arms forward at shoulder height, parallel to the floor, with your palms facing down.
• Inhale deeply to prepare.
• Exhale as you slowly tilt your pelvis backward, initiating the movement from your core. Begin to roll down through your spine, one vertebra at a time.
• Keep your abdominals engaged and continue rolling down until your torso forms a “C” shape, stopping before your shoulder blades touch the mat.
• Pause at the bottom for a moment, feeling the stretch in your lower back and the engagement in your core.
• Inhale to prepare.
• Exhale as you initiate the movement from your core to roll back up, stacking each vertebra on top of the other.
• Continue rolling up until you return to the starting seated position, maintaining control throughout the movement.
• Repeat for the desired number of repetitions.

Note: Avoid using momentum or straining your neck during the movement. If you experience any discomfort or pain, modify the range of motion or consult with a qualified Pilates instructor or healthcare professional.

#6 Hyperextensions (aka Back Extensions/ Reverse Hypers)

Hyperextensions (aka Back Extensions/ Reverse Hypers) (Video Credit: Abawi Fit YouTube Channel)

Great for: Strengthening the muscles of the lower back, glutes, and hamstrings. This exercise helps improve spinal stability, posture, and overall strength in the posterior chain. It is particularly beneficial for individuals looking to strengthen their lower back and prevent or alleviate lower back pain.

Muscles worked: Hyperextensions primarily target the erector spinae muscles (lower back), gluteus maximus (buttocks), and hamstrings. It also engages the muscles of the upper back, core, and hip extensors.

How to do it:

• Start by positioning yourself on a hyperextension bench or stability ball with your hips resting against the edge and your torso hanging freely towards the floor. Your feet should be securely braced under the footrest or held by a partner.
• Cross your arms over your chest or place your hands behind your head.
• Engage your core by drawing your navel towards your spine and maintaining a neutral spine throughout the exercise.
• Begin the movement by slowly raising your torso up until your body is in a straight line with your thighs. Keep your back flat and avoid overarching or rounding your lower back.
• Squeeze your glutes and engage your hamstrings as you reach the top position.
• Hold the contraction for a brief pause, then slowly lower your torso back down to the starting position under control.
• Repeat for the desired repetitions, maintaining proper form and control throughout the movement.

Note: Start with a comfortable range of motion and gradually increase the intensity as you become more proficient with the exercise. Don’t use excessive momentum or strain your lower back during the movement.

#7 Nordic Hamstring Curl

Nordic Hamstring Curl (Video Credit: YouTube Channel)

Great for: Targeting and strengthening the hamstrings. It particularly benefits athletes and individuals looking to improve hamstring strength, prevent hamstring injuries, and enhance athletic performance.

Muscles worked: The Nordic Hamstring Curl primarily targets the hamstrings, specifically the biceps femoris, semitendinosus, and semimembranosus muscles. It also engages the glutes, calves, and core muscles.

How to do it:

• Start by kneeling on a soft surface with your feet secured under something sturdy, or have a partner hold them down.
• Engage your core and maintain a straight posture throughout the exercise.
• Slowly lower your upper body forward while keeping your hips extended, using your hamstrings to control the movement.
• Go as far as you can while still maintaining control, ideally until your body is parallel to the floor.
• Once you reach the maximum point of the movement, push through your hamstrings and glutes to return to the starting position.
• Repeat for the desired number of repetitions.

Note: If you’re new to this exercise, you can start with an assisted variation by using a resistance band anchored above your head to assist in the eccentric phase of the movement. As you progress, aim to perform the exercise without any assistance.

#8 Hip Hinge

Hip Hinge (Video Credit: YouTube Channel)

Great for: Improving strength, stability, and proper movement mechanics in activities like deadlifts, squats, and athletic performance.

Muscles worked: The hip hinge primarily targets the gluteus maximus (buttocks), hamstrings, erector spinae (lower back muscles), and the muscles of the core.

How to do it:

• Stand with your feet shoulder-width apart or slightly wider.
• Engage your core by drawing your navel towards your spine and maintaining a neutral spine throughout the exercise.
• Place your hands on your hips or allow them to hang naturally in front of you.
• Initiate the movement by pushing your hips backward while maintaining a slight knee bend.
• Allow your torso to naturally lean forward as your hips move backward, keeping your back flat and your head in a neutral position.
• Lower your torso until you feel a stretch in your hamstrings or until your torso is parallel to the floor.
• Keep the weight in your heels and maintain tension in your glutes and hamstrings throughout the movement.
• To return to the starting position, push your hips forward, engaging your glutes and hamstrings, and stand up tall.

Note: Avoid rounding or arching your back, and focus on engaging your core and posterior chain muscles throughout the movement. Start with lighter weights or body weight and gradually increase the load.