Superman for thoracic extension, gluteal and lumbar activation

The “superman” is an isometric hold focusing on the muscles in the mid and low back, as well as the glutes. Strengthening the erector spinae muscles along the spine can reduce and prevent back pain.

Clamshells for gluteal activation

The “clamshell” exercise activates and strengthens the gluteal muscles. It can specifically target gluteus medius which stabilizes the pelvis.

Femur rotations for adductor, iliopsoas and hip rotator activation

This exercise promotes stabilization of the hip, pelvis, and lumbar spine.

Seated version: