Published guides
The Deficit Deadlift is performed while standing on a low platform, increasing the distance between the hands and the bar. This creates a longer starting range than a standard...
Read exercise guideHug a Ball is a seated mobility position performed while straddling and holding an exercise ball. The rounded support may allow the torso and lower back to relax forward while...
Read exercise guideThe Knees-to-Chest Stretch is performed lying on the back while drawing both thighs toward the torso. The position may create a mild stretch through the lower back and glutes...
Read exercise guideBack Extensions are performed face down on a hyperextension bench with the ankles secured and hips supported. The lower back is listed as primary, while the glutes and hamstri...
Read exercise guideThis variation attempts to reproduce a Back Extension using the edge of a flat bench instead of a dedicated hyperextension station. The lower back, glutes, and hamstrings rais...
Read exercise guideThe Keg Load is a full-body strongman event that combines an awkward-object pickup, carry, and platform load. The legs and hips raise and propel the keg while the arms, back,...
Read exercise guideLower Back SMR applies foam-roll pressure to the muscles beside the lumbar spine. The source specifically directs pressure away from the spine itself, which is an important di...
Read exercise guideThe Pelvic Tilt Into Bridge begins with a small pelvic movement and progresses into lifting the hips from the floor. Although listed as a lower-back stretch, the full bridge i...
Read exercise guideThe Pyramid is an exercise-ball position in which the hips rest on top of the ball while the hands and feet contact the floor. The lower back and shoulders help stabilize the...
Read exercise guideThe Rack Pull with Bands combines a partial-range deadlift with accommodating resistance. Band tension increases as the bar rises, making the upper portion of the lift progres...
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