Bodyweight Squat
Bodyweight Squat builds your lower-body muscles that specifically activate muscles like the hamstrings, quadriceps, glutes, and calf muscles. Doing squats can help you prepare for other strength-training exercises like deadlifts.
INTERMEDIATE
Back Extension With Opposite Reach
Back Extension with Opposite Reach exercises helps to strengthen lower back muscles. This includes the erector spine, which supports the lower spine. This exercise also works for your butt, hips, and shoulders muscles. If you have low back pain, back extension exercises might provide relief.
Demonstration Video
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Target Muscles
Instructions
- Lie on the floor with a down face, and your arms and legs should be outstretched so that your body will form an "X" shape.
- The arms should be wider than the width of the shoulders and the legs wider than the width of the hips. Extend your spine by lifting all limbs up toward the ceiling, right off the floor. This is your starting position.
- Raise one arm and the opposite leg above. Hold, return to starting position to repeat with opposite arm and leg.
Tips
- Don't let your core come loose during the entire exercise.
Alternative Exercises
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
Reverse Lunges
A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.
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