Lower Back Exercises at home [No equipment required]

Описание: LOWER BODY
1. Hamstring Curls with a Towel - 4x20
Targeting hamstrings, glutes, and core. Keeping your hips to the sky, extend your heels in front of you, pressing down into the towel slide your heels back up to your glute.
2. Modified Hamstring Curls with a towel - 4x20
Targeting hamstrings, glutes, and core. Keeping your hips up, extend your heels in front of you, pressing down into the towel, slide your heels back up and lower yourself down.
3. Body Weight Squats - 4x20
Targeting quads, hamstring, and glutes. Feet shoulder-width apart, sit back as you would in a chair, keeping a controlled tempo, come up and squeeze glutes at the top.
4. Walking Lunges - 4x20 total steps

Lowering the knee to the floor keeping your posture upright and core contracted, continue each step making sure knees do not go past the toes.
5. Donkey Kicks - 4x20

Targeting the glutes, position yourself on all fours on a mat, stacking hands directly underneath the shoulders and knees under your hips. Keep your leg bent at 90 degrees and flex the foot as you lift the knee until level with the hip. Lower the leg back down without touching the floor

Repeat!

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