Exercises for Lower Back

Are you searching for the best back strengthening exercises?

Do you need to strengthen the lower back or change up your lower back workouts?

Then, I may have your solution…

It’s a back exercise called the quadruped or pointing dog stance.

Back Strengthening Exercise: Quadruped

  1. Come to a kneeling position, bend at the hips 90°.
  2. Pace your hands below your shoulders with your arms extended.
  3. Raise one arm and the opposite leg parallel to the floor.
  4. Squeeze your butt and tighten the abs for a 3-count.
  5. Then slowly lower back down.
  6. Repeat the movement sequence on the opposite side.

Tips for Back Strengthening Exercises

workouts for lower backThe key to this back strengthening exercise is…

Keep your hip from raising as you extend your leg behind you

If this back exercise is easy for you, add some dumbbells to your hands and ankle weights to your feet.

Additionally, try holding the position for a longer time to challenge yourself.

Personal Insights on This Back Strengthening Exercise

exercises for the back I learned this great exercise from my physical therapist Terri when I first injured my back in 2004.

She made quadrupeds seem easy. However, when I actually did the back exercise, I found it to be harder than most other core exercises.

I discovered control is crucial in quadrupeds.

More Back Strengthening Exercises

The 90-Day Home Workout PlanIf you want more back strengthening exercises like this one…

Then check out The 90-Day Home Workout Plan: A Total Body Fitness Program at this link.

You’ll find more exercises for the back and ways to strengthen the core.

See why reviews of The 90-Day Home Workout Plan: A Total Body Fitness Program say:

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So, don’t wait any longer…

Check out The 90-Day Home Workout Plan: A Total Body Fitness Program at this link.



You should consult a qualified medical professional before starting this or any other health & fitness program. As with any exercise or diet program, at any time you if experience any discomfort, pain or duress of any sort, stop immediately and consult your physician. The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice within this blog. Thoroughly inspect any equipment or workout area as free of danger, flaw or compromise, ahead of use. The user assumes all responsibility when performing any movements contained in this blog.