Barbell Side Bends Exercise to Strengthen Your Core
The Barbell Side Bend Exercise is an effective way to bolster core strength and stability, specifically targeting the oblique muscles…
Effective Lower Back Exercises for Strength and Stability
Lower Back Muscle DescriptionThe lower back, often referred to as the lumbar region, is located just above your hips and below your rib cage. This area is made up of a group of muscles that support your spine and help you maintain good posture.
When you bend, twist, or lift things, it’s your lower back muscles that are working hard to keep you stable and balanced.These muscles play a vital role in everyday activities like sitting, standing, and even walking. A strong lower back helps prevent injuries and eases everyday tasks, like picking up groceries or playing with your kids.
Plus, a healthy lower back is essential for a fit lifestyle, as it supports your core and helps with strength training exercises.Ready to strengthen your lower back? Check out these effective exercises designed to target and develop this important muscle.
Exercises for Lower Back
Transform Your Core: Master the 3/4 Sit-Up for Stronger Abs
The 3/4 Sit-Up is an effective exercise targeting core and abdominal strength, making it ideal for fitness enthusiasts and personal…
Barbell Overhead Carry: Boost Shoulder Stability & Core Strength
Most strength training exercises are static. You do them seated or standing, only moving your arms or legs. While this…
The Hatfield Squat: Combining the Benefits of Free Weights and Machine Training
Powerlifting is a sport of many federations and classifications. As such, lots of lifters can claim to hold world records.…
Transform Your Lower Body: Master the Reeves Deadlift
The Reeves deadlift, named after the 1947 Mr. America and 1950 Mr. Universe champion Steve Reeves, is a barbell deadlift…
Forget Full Deadlifts – This Halfway Hack Builds More Strength and Saves Your Back
The bottom half deadlift is an excellent deadlift variation that can help you overcome sticking points in the bottom half…
Dorian Deadlift: Strengthen Hamstrings, Glutes, and More!
Dorian Yates’s journey is a testament to the athlete’s duality: the relentless pursuit of victory and personal growth within the…
Zombie Squats: Ultimate Workout for Legs and Core Strength
Squats are often called the king of exercises. This is a title they undoubtedly deserve, as few movements have the…
Forget Yoga Classes — You Just Need a Mat and 30 Minutes for Full-Body Flexibility
I am something of an exercise traditionalist. I don’t go in for fad workouts and new-fangled diets. Instead, I prefer…
Toes Elevated Romanian Deadlift: Build Stronger Hamstrings & Glutes
Toes elevated Romanian deadlifts (RDLs) are among the most effective lower body posterior chain exercises. I frequently use them in…
Unlock Strength: Master the Reverse Squat for Full Leg Power
A lot of trainers believe that squats, deadlifts, and other compound exercises are all you need for a stronger core.…
Cyclist Squats: Master Form for Stronger Legs and Core
Cyclist squats are among the best squat variations for targeting the quads because of their narrow stance. A study titled…
Dumbbell Squat Jump: Ignite Your Legs and Core for Strength
Jumping has been part of my workouts for almost as long as I can remember. As a young athlete, my…
Kneeling Good Morning: Strengthen Hamstrings, Glutes & Core
I’ve been working in the fitness industry for well over 30 years. During that time, I’ve heard all the excuses…
Boost Your Strength: Tempo Squats for Full-Body Power
Learn the Definition of Tempo Squats, How to Correctly Perform and Program Them, Their Most Notable Benefits, and Who They…
Master Landmine Squats: Target Your Quads, Glutes, and Core!
When I feel too much pressure on my lower back while performing heavy barbell back squats, I implement certain squat…
Strengthen Hamstrings & Glutes with Sumo Stance Good Mornings
I’ve been a personal trainer for over 30 years. During that time, I’ve helped hundreds of people achieve their fitness…
Single-Leg Good Morning: Build Strength in Hamstrings & Glutes
Many of life’s most strenuous activities happen on one leg. Running, jumping, lifting, and kicking are all great examples. And…
Dumbbell Stiff Leg Deadlift: Target Hamstrings & Glutes Effectively
Building strong posterior chain muscles is crucial for avoiding injuries and increasing overall performance. Although it is no secret that…
Band Pull Through: Strengthen Glutes, Hamstrings & More!
The band pull through is probably one of those exercises that you never gave much thought to. Either because it…
Strengthen Your Lower Body: Master the Horse Stance Exercise
Do you want to develop unbreakable lower body endurance or improve your hip mobility and knee stability? Look no further…
Master the Band Squat: Strengthen Your Lower Body Effectively
Squats are such a fundamental part of movement that there really are no other alternatives. It’s something we do every…
Unlock Strength: Master the Bench Squat for Total Leg Power
The squat is the king of lower body exercises. However, the barbell back squat has a steep learning curve, and…
Single Leg Bridge: Strengthen Glutes, Core & Hamstrings
Similar to planks, single leg glute bridges are an isometric core and glute focused exercise that challenges total body stability,…
Unlock Strength: GHD Exercise for Hamstrings & Core Power
Most people like to train their mirror muscles. What are those, you ask? These are the muscles that you can…
Lotus Pose (Padmasana): Unlock Flexibility for Your Hips & Core
Easily the most iconic meditation posture, recognized in film and TV, and part of rich ancient Asian tradition, just about…
Master the L-Sit: Strengthen Core, Legs, and Arms Effectively
Some exercises look super easy, but when you try them, you fail to get even in the correct position; the…
Unlock Strength: Mastering Garland Pose (Malasana) for Flexibility
A squatting asana, garland pose malasana is a true test of lower body strength, flexibility, joint mobility, and mental grit.…
Unlock Strength: Block Pulls for Hamstrings & Back Power
If you only had the time and energy to perform one exercise per workout, the deadlift would probably be your…
B-Stance RDL: Target Hamstrings, Glutes & More for Strength
Whoever you are and whatever you do, you NEED a strong posterior chain. Well-develop glutes, hamstrings, and spinal erectors will…
Kettlebell Sumo Squat: Targeting Key Muscles for Stronger Legs
Love ‘em or hate ‘em squats deserve a place in almost everybody’s workout. No exercise works your legs like squats,…
11 Best Back Squat Alternatives Exercises
The barbell back squat is the king of leg exercises; hardcore gymgoers revere it. However, it has its problems. The…
Frog Stretch: Unlock Flexibility for Hips and Thighs Today!
Many people have a hard time performing compound lower body exercises like the squat, lunge, and Romanian deadlift because of…
Frog Pumps: Boost Glutes and Legs for Maximum Strength
The glutes are the biggest and strongest muscle group in your body. They consist of three muscles — gluteus maximus,…
Pin Squat: Target Your Legs and Lower Back for Maximum Gains
The squat is known as the king of exercises, and that’s a title it undoubtedly deserves. No exercise has the…
The 7 Best Dumbbell Squat Variations for Stronger, More Muscular Legs
The barbell back squat is a classic strength training exercise. It’s the first lift contested in powerlifting competitions and a…
Spiderman Planks: Ultimate Core & Total Body Strength Workout
At some point, almost every exerciser wants to get six-pack abs. A six-pack involves getting your body fat low enough…
Unlock Lower Body Strength with Sled Hack Squats Today!
If there was an official list of best-loved machine leg exercises, we’re confident sled hack squats would rank near the…
The 12 Best Sissy Squat Alternatives for Bigger, Stronger Quads
Let’s get one thing straight from the start of this article: there ain’t nothing sissy about sissy squats! In fact,…
Kang Squat: Strengthen Your Legs and Core Effectively!
When it comes to building lower body muscle size and strength, squats are hard to beat. They truly deserve their…
7 Best Rack Pull Alternatives for Muscular Back
The deadlift is probably the most satisfying exercise you can do in the gym. Sure, the bench press is cool…
The 13 Best Barbell Squat Alternatives
An old athletics coach of mine once told me that a workout without squats is not really a workout. This…
Rolling Bridge: Strengthen Glutes, Core & Lower Back Today!
The rolling bridge is more of a therapeutic release technique combined with resistance exercise and stretching all in one. It’s…
12 Cable Kickback Alternatives For Building Bigger and Stronger Glutes
It doesn’t matter how hard your friendly neighborhood gym bro tries to convince you that he doesn’t care about glute…
Unlock Flexibility: Pretzel Stretch for Hip Flexors & Glutes
Before you get too excited you won’t actually be eating any pretzels during this stretch but you will look a…
Build Strong Legs: Master the Otis Up for Total Lower Body Fitness
You could think of the otis up as a glorified sit-up with added resistance and a challenging workout for the…
Knee to Chest Stretch: Unlock Flexibility for Your Hips & Back
Our bodies are made up of hundreds of muscles, although some are more prominent both in size and functionality such…
Table Bridge: Strengthen Glutes, Core & Lower Body Muscles
Except for pull-ups, chin-ups, and rows, most bodyweight exercises are pushes. That is to say, they involve some form of…
Strengthen Your Glutes: Master the London Bridge Exercise
Rows and pull-ups getting a little redundant? If so, the London Bridge should definitely be on your radar. A powerful…
Low Jacks: Strengthen Your Lower Body and Core Effectively
A variation of the classic jumping jack, low jacks are a bodyweight-only cardio-based exercise that burns fat, boosts your cardiovascular…
Prisoner Squats: Strengthen Your Legs and Core Effectively!
Do a search on YouTube for calisthenic training, and invariably you’ll get a lot of results featuring exercises like planches,…
Plank Knee to Elbow: Targeting Core, Hips, and Shoulders
The plank is a popular exercise. As well as being an excellent general abs strengthener, it also teaches you how…
Nordic Deadlift: Strengthen Hamstrings, Glutes & Core
If you had to choose one exercise to do for the rest of your life, you’d be hard-pressed to come…
The Best Glute Bridge Alternatives for a Stronger, Firmer, Shapelier Butt
Your gluteus maximus, or glutes for short, is the largest and potentially the most powerful muscle in the human body.…
Air Squat: Target Your Quads, Glutes, and Core Effectively!
It’s hard to believe that CrossFit has been around for over 20 years. Initially labeled a bit of a fad,…
Kettlebell Turkish Get Up: Master Full-Body Strength & Stability
The kettlebell Turkish get up is a functional exercise that requires and improves total-body stability. It also works most muscles…
Kettlebell Pistol Squat: Target Your Lower Body & Core Strength
The kettlebell pistol squat is not for the faint of heart. This advanced movement requires a level of balance, mobility,…
Strengthen Your Spine: Effective Back Extensions for Core Power
Back extensions, also known as hyperextensions, are a very popular exercise. Most gyms have a back-extension bench, and a lot…
Landmine RDLs: Target Your Hamstrings, Glutes, and Core
Landmines are incredibly versatile training tools. In more than a few instances, landmine exercises are easier to learn and more…
Cable Pull Through Alternatives for Stronger Glutes and Hamstrings
Cable pull-throughs are a FANTASTIC glute and hamstring exercise. However, unlike most posterior chain exercises, your lower back isn’t stressed…
Unlock Flexibility: Scorpion Stretch for Total Body Relief
A large and growing percentage of the world’s population is sedentary. We earn a living sitting at a desk, spend…
13 Best Hanging Leg Raise Alternatives For Beginner, Intermediate and Advanced Levels
Don’t have a bar to hang from? Or maybe you don’t have the grip strength, or… it’s possible you’re just…
Kettlebell Swings: Ignite Your Glutes, Core, and Strength!
Despite its widespread use and popularity, the kettlebell swing is one of the exercises most likely to be done incorrectly.…
Kettlebell Alternating Hang Clean: Sculpt Your Full Body Strength
The kettlebell alternating hang clean is a functional exercise that adds an interesting element in that you have to be…
Z Press: Ultimate Guide to Strengthen Deltoids & Core
The bench press is a relatively recent addition to the exercise hall of fame. Invented shortly after the second world…
The Ultimate Asian Squat Guide for Stronger Legs and Glutes
Have you ever noticed how children will instinctively squat while studying something on the ground, or even while resting? Squatting…
Ultimate Burpees Workout: Target Every Key Muscle Group!
Burpees are one of those exercises that most people love to hate. A challenging set of burpees can leave you…
Transform Your Core: Master the Hanging Leg Raise Workout
The hanging leg and hip raise is a very effective bodyweight exercise for building muscle and strength in the rectus…
The Jefferson Deadlift: Target Your Hamstrings and Glutes!
You may have never heard of the Jefferson Deadlift before… it’s not your traditional compound lift. Straddling a barbell would…
Master the Barbell Rack Pull for Stronger Hamstrings & Glutes
The barbell rack pull is a compound exercise which builds muscle and strength in the entire surface area of the…
Smith Machine Kneeling Rear Kick: Target Your Glutes Effectively!
The Smith machine kneeling rear kick is a great exercise for building muscle and strength in the glutes. It’s an…
Lying Alternating Leg Raise: Strengthen Abs & Hip Flexors
The lying alternating leg raise is an isolation exercise which builds muscle and strength in the abdominals and hip flexors.…
Stability Ball Jackknife: Strengthen Your Core and Shoulders
The stability ball jackknife is an isolation exercise which builds muscle and strength in the core and hip flexors. This…
Ultimate One-Leg Push-Up: Strengthen Your Chest and Core!
The one-leg push-up is an excellent compound bodyweight movement which primarily works the chest muscles. But the triceps and anterior…
Reverse Plank Exercise: Strengthen Glutes, Core, and More!
The reverse plank is a great alternative to the standard plank. It mostly targets the glutes, hamstrings, and core, while…
Ultimate Jefferson Squat: Build Strength in Your Lower Body
The Jefferson squat is an incredibly effective exercise to target the quads, glutes, hamstring, and adductors. This exercise’s setup helps…
Barbell Romanian Deadlift: Boost Quadriceps & Calves Effectively
The Romanian deadlift is an effective posterior-chain exercise which works the glutes and hamstrings, but the calves and spinal erectors…
Cable Squat: Target Your Legs for Maximum Strength & Tone
The cable squat is an effective alternative to the barbell squat which will build sufficient muscle and strength in the…
Jump Squat: Tone Your Legs and Core for Maximum Strength!
The jump squat is a bodyweight calisthenics exercise that helps to improve lower body muscular development, explosive ability, and athleticism.…
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