A lower back exercise that also targets the hamstrings and glutes.
- +Strengthens the lower back
- +Can be done with or without weight for varied resistance
- +Also works the glutes and hamstrings
- –Risk of lower back injury if done incorrectly
- –Not suitable for people with back issues
This exercise targets:
–
Lower Back
–
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie face down, legs straight, arms crossed on chest or hands by temples
- Brace your core; press hips into the floor; pull shoulders down
- Squeeze your glutes and lift your chest a few inches; optionally lift thighs slightly
- Keep neck neutral and spine long; avoid overarching or jerking
- Pause briefly at the top; feel lower back, glutes, and hamstrings working
- Lower slowly with control to the start
- Exhale as you lift; inhale as you lower
- Easier: keep feet on floor. Harder: arms overhead or longer pauses