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Back and Buttocks
The back and buttocks section contains back exercises, butt exercises, back stretches and information on back injuries. The main muscles of the back are the trapezius, latissimus dorsi (or lats), teres, rhomboids and the muscles of the buttocks the gluteus maximus and gluteus medius. There are specific lats exercises, glute exercises, stretches and more.
- Exercises for the Back
- Alt leg/arm raise
- Alternate Front raise
- Back extension
- Ball bridges
- Bent row
- Cable hip abduction
- Chin ups - narrow grip
- Chin ups - narrow, reverse
- Chin ups - wide
- Chin ups - wide grip
- Close grip lat pulldown
- DB bent over row
- DB shrugs
- Deadlift
- Deadlift DB
- Dumbell pullovers
- Hamstring lift
- Hamstring lift and roll to glutes
- Hands on ball Push up
- Lat pull-down
- Lateral arm raise
- Low pulley bent over lateral raises
- Lunge with lat raise
- Lunge with shoulder press
- One arm dumbell row
- Pike on ball
- Plank
- Prone leg raise
- Prone swim kick
- Prone tuck
- Push up - Knees
- Push up with DB row
- Roll forward on ball
- Seated row - Dumbbells
- Seated Row - Machine
- Shoulder press
- Shrugs
- Side leg lift
- Side leg raise
- Squat - standard
- Squats - wide
- Standing machine hip abduction
- Upright row
- Stretches for the Back
- Kneeling lunge
- Neck holds
- Neck rolls
- Pull away arched back
- Standing Cat stretch
- Standing side bends
- Supine Low Back Strectch