Hip and Lower Back Workout
Strengthen the Posterior Core Muscles

This page has a hip and lower back workout that can help you to strengthen your core muscles.

If you've read my page on Core Training Tips, then you know that the lower back muscles are just as important as the abdominal muscles to create core strength and core stability.

The abdominals and lower back are the primary core muscles, but hip muscles like the glutes help to stabilize the pelvis and are accessory core muscles.

If you want a strong core, it is important to include some glute exercises in your core workout.

Posterior Core Muscles

The posterior core muscles are simply the muscles on the back of the body that help with core stability. The posterior core muscles include the lower back muscles, glutes (butt muscles), hamstrings (back of the thigh), scapular (shoulder blade) muscles, rotator cuff muscles, and neck muscles.

This lower back and hip workout focuses on the lower back, glutes, and hamstrings.

You can do this workout 3 ways: straight sets, super sets, or circuit style.

Straight Sets simply means that you do 2-3 sets of the first exercise before moving on to the next exercise.

Supersets simply means that you alternate the first and second exercises 2-3 times then rest before alternating the third and fourth exercises 2-3 times.

Circuit simply means you move from top to bottom through all the exercises one time and rest when you get to the last exercise before starting at the beginning again.

Below are the pictures for the lower back/ core workout, you can click on the picture to learn more about the exercise.

Hip and Lower Back Workout

Lower Back Exercise #1: Floor Supermans

Floor supermans can be a challenging lower back exercise for many people.

You simply start by lying on the floor and then you lift your arms, chest, and legs off the floor.

If the full superman is too challenging, you can do the half super man by only lifting your upper body and arms off the floor.

Perform 10-20 repetitions and then move on to the next exercise.

Hip and Lower Back Exercise #2: Straight Leg Bridges on the Ball

Bridges are a great glute, hip, and core exercise.

If you don't have access to an exercise ball, try 1 leg floor bridges instead.

Since the exercise ball is unstable, you will get an extra challenge to your core muscles, and the exercise ball can also improve your coordination.

When the knees are straight during bridges, more emphasis is placed on the hamstrings (back of the thigh).

Perform 10-20 repetitions.

Lower Back Exercise #3: Floor Opposite Arm and Leg Raises

The opposite arm and leg raise is not quite as challenging as the full supermans.

But if you choose to do this workout circuit style, you will feel a lot of fatigue from the first 2 exercises.

Move in a slow and controlled fashion.

Hold for a brief second at a top and alternate sides.

Perform 10-15 repetitions on each side.

Hip and Lower Back Exercise #4: Bent Knee Bridges on the Ball

When the knees are bent during swiss ball bridges, more emphasis is placed on the glutes compared with the hamstrings.

If you don't have access to an exercise ball, try 2 leg floor bridges instead.

Perform 10-20 repetitions.

Conclusion

This hip and lower back workout can be challenging, so use good form and listen to your body.

Stretch at the end of the workout. Here are some sample lower back stretches.

If you want to make up your own core and lower back workout, choose exercises from the picture directory of lower back exercises and/ or the picture directory of ab exercises and choose your favorites.

Have fun working out.
Yours in Health,
Dr. Charles

Read my article on potential causes of lower back pain.

Or Return to the Main Lower Back Workout Page for more Back Workouts

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