Strength Training Exercises For The Back

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Glute Bridge With Thigh Squeeze

muscles:	Adductors, Glutes
auxiliary muscles:	Lower Back, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Glute Bridge With Thigh Squeeze

Toe Raise

muscles:	Shins
		required:	Doable Without Equipment And Weights
		optional:	Exercise Ball, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Toe Raise

Squat With Dumbbells

muscles:	Quadriceps, Glutes
auxiliary muscles:	Hamstrings
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Squat With Dumbbells

Cross-Body Shoulder Raise, side lying

muscles:	Deltoids
auxiliary muscles:	Trapezius
		required:	Dumbbell
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Cross-Body Shoulder Raise, side lying

T Push-up

muscles:	Deltoids, Triceps, Pectoralis Major
auxiliary muscles:	Rectus Abdominis, Obliques, Trapezius, Lower Back, Teres Muscles
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do T Push-up

Hip Raise / Pulse Up

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Weight Cuffs, Dumbbell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Hip Raise / Pulse Up

Dips Between Chairs - alternatively

muscles:	Pectoralis Major, Triceps
auxiliary muscles:	Teres Muscles, Deltoids, Hand Extensors
		required:	Seat
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips Between Chairs - alternatively

Hip Thrust With Barbell

muscles:	Hamstrings, Glutes
auxiliary muscles:	Lower Back, Rectus Abdominis, Calves
		required:	Bench / Seat, Barbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Hip Thrust With Barbell

Diamond Push-up

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Seat, Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Diamond Push-up

Triceps Extension Push-up / Sphinx Push-up

muscles:	Triceps, Rectus Abdominis
auxiliary muscles:	Lower Back, Deltoids, Pectoralis Major
		required:	Doable Without Equipment And Weights
		optional:	Seat, Backpack, Bench, Stool
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Triceps Extension Push-up / Sphinx Push-up

Curtsy Lunge

muscles:	Glutes, Adductors, Quadriceps, Abductors
auxiliary muscles:	Hamstrings, Calves
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Kettlebell, Dumbbells (2), Kettlebells (2), Backpack, Medicin Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Curtsy Lunge

Saw Plank

muscles:	Rectus Abdominis
auxiliary muscles:	Lower Back, Deltoids, Obliques, Quadriceps, Hamstrings, Glutes, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Saw Plank

Bent Over Balance Touch, One-Legged

muscles:	Lower Back, Hamstrings, Glutes
auxiliary muscles:	Rectus Abdominis, Obliques, Quadriceps, Adductors, Abductors, Calves
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Touch, One-Legged

Suitcase Deadlift

muscles:	Hand Flexors, Hamstrings, Hand Extensors, Lower Back, Glutes
auxiliary muscles:	Adductors, Abductors, Quadriceps
		required:	Dumbbell / Barbell / EZ Bar / Kettlebell
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Suitcase Deadlift

Lunge On Tiptoes With Dumbbells

muscles:	Quadriceps, Calves, Glutes
auxiliary muscles:	Hamstrings
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Lunge On Tiptoes With Dumbbells