Lower back exercises

bird dog

The bird dog exercise targets both the lower back and the core muscles, specifically the multifidus muscle. It targets the back extensors and offers core engagement while also helping with balance.

  1. Begin on all fours with your hands directly beneath your shoulders and knees beneath your hips.

  2. Simultaneously extend your right arm forward and your left leg backward while keeping your back straight.

  3. Hold for a few seconds, then return to the starting position.

  4. Repeat using the opposite arm and leg.

  5. Alternate sides for three repetitions.

superman

The Superman pose targets the erector spinae muscles, which run along the length of the spine, as well as lower back muscles. Posterior chain exercises like this one are crucial for maintaining a healthy back.

  1. Lie face down with arms extended overhead and legs straight.

  2. Simultaneously lift your arms, chest, and legs off the ground while keeping your gaze down.

  3. Hold for a few seconds, then lower back down.

  4. Repeat for three repetitions.

russian twists

Russian twists engage the obliques and the lower back muscles. This exercise can be performed with or without weight and is an effective way to target the core muscles, which support the spine.

  1. Sit on the floor with knees bent and feet flat on the ground.

  2. Lean back slightly while maintaining a straight spine.

  3. Hold a weight or medicine ball with both hands in front of your chest.

  4. Rotate your torso to one side, then to the other, while keeping your core engaged.

  5. Repeat for four reps.

glute bridge with kick

The glute bridge exercise activates the glutes and hamstrings while engaging the lower back muscles. Your obliques also engage when adding a kick to the traditional glute bridge.

  1. Lie on your back with knees bent, feet flat on the floor, and arms by your sides.

  2. Lift your hips off the ground until your body forms a straight line from knees to shoulders.

  3. Squeeze your glutes at the top, then straighten one knee, like a kick and then the other, and lower down.  

  4. Repeat for three repetitions.
Back to lower back
Back to Body map