Exercises for the low back & core
Exercises to strengthen the low back and core musculature.
Supine hamstring stretch
Lying on your back, raise one leg with the knee nearly straight until you feel a stretch in the back of the thigh. You can use a towel behind the knee for assistance.
Bodyweight hip thrust
Upper back on a bench or couch, feet on the floor. Lift the hips squeezing the glutes until shoulder-hip-knee align. Long range of motion and strong glute activation.
Cat-cow
On all fours, alternate full spinal flexion (cat, rounding the back) with extension (cow, opening the chest and looking up). Global spinal mobility without load.
Dead bug
Lie on your back with arms and knees at 90°. Lower opposite arm and leg simultaneously without letting the low back lift off the floor. Return and alternate sides. Motor control and core.
Clamshell
Lying on your side with knees bent 45° and stacked, feet together. Lift the top knee opening like a clam without rotating the pelvis. Gluteus medius activation.
Front plank
Forearms and toes on the floor, body in a straight line from shoulder to ankle. Engage abs and glutes, no hip lift. Hold for the prescribed time.
Pelvic tilt
Lying on your back with knees bent, flatten the low back against the floor by engaging the abs and glutes. Hold 3 seconds and release. Small, controlled motion.
Bird dog
On all fours, extend one arm and the opposite leg keeping the trunk stable. Avoid rotating the hip. Hold and return.
Side plank
Forearm on the floor, lift hips so shoulder-hip-ankle align. Engage obliques and gluteus medius. Hold for the prescribed time.
Glute bridge
Lying on your back with knees bent, lift hips by squeezing the glutes until shoulder-hip-knee align. Lower with control.