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If you are looking to do simple core workouts at home, you are in the right place. I am going to tell you two different core workouts, and explain when to do each one. 

Before we jump into the specific exercises, I want to give you some more background into the difference between core workouts, ab workouts, and which is best for you. 

What are the Abdominal Muscles?

The abdominal muscles, also known as the abs, are a group of muscles located in the abdomen or the stomach area. They play a crucial role in providing stability and support to the trunk, facilitating movements such as bending forward, twisting, and maintaining posture. The main abdominal muscles include:

• Rectus abdominis: This is the most well-known abdominal muscle, commonly referred to as the “six-pack muscles.” It runs vertically down the front of the abdomen and is responsible for flexing the spine, usually in a straight line. 
• External obliques: These muscles are located on the sides of the abdomen and run diagonally downward. They help with rotation and bending of the trunk.
• Internal obliques: Situated beneath the external obliques, these muscles also run diagonally but in the opposite direction. They work in conjunction with the external obliques to assist with trunk rotation and bending.
• Transverse abdominis: This muscle is the deepest of the abdominal muscles and wraps around the abdomen horizontally. It acts like a corset, providing stability and support to the spine and pelvis.

These muscles work together to support the abdominal wall, protect the internal organs, and assist in various movements and activities. Strengthening and conditioning the abdominal muscles can help improve core stability, posture, and overall functional movement.

What Muscles Make Up the Core Muscles?

The abdominal muscles I mentioned above make up the abs, which are on the front of your stomach. Core muscles include most of the muscles in your torso. This means core muscles include all of the abdominal muscles, but also the other muscles in your back and midsection that are in your trunk. 

The core muscles work together to stabilize the spine, pelvis, and trunk, providing a solid foundation for movement and overall stability. While the abdominal muscles are a significant part of the core, other muscles also contribute to its function. In addition to the abdominal muscles listed above, muscles that make up the core include:

• Multifidus: These small muscles run along the spine and play a crucial role in stabilizing each vertebra, contributing to overall spinal stability.
• Erector spinae: A group of muscles located along the back of the spine, the erector spinae helps maintain an upright posture and assists in spinal extension and rotation.
• Quadratus lumborum: Located on either side of the lower back, these muscles help stabilize the pelvis and spine and assist in lateral flexion of the trunk.
• Pelvic floor muscles: Found at the base of the pelvis, these muscles provide support to the pelvic organs and contribute to core stability and control.
• Diaphragm: A dome-shaped muscle located beneath the lungs, the diaphragm plays a crucial role in breathing and also contributes to core stability by creating intra-abdominal pressure.

Together, these muscles work in coordination to support the spine, pelvis, and trunk during various movements and activities, providing stability, balance, and protection to the body’s core. Work both ab movements and core movements for optimal ab development and core strength. 

What is the Difference Between Ab Work and Core Work? 

As you can see, all abdominal muscles are muscles of the core, but not all core muscles are abs. This means that an ab workout will focus more on crunches, sit ups, some twists, abdominal bracing, and many other forms of spinal flexion. 

Core work includes, in addition to the above, anti-rotation, twisting, and spinal flexion and extension. Remember, core work includes many back muscles.

It is important to do both ab work, and core work. Whether your abs show or not, they are there and it’s smart to train them to be strong. The leaner you get, the more your abs will show (if you work them). 

It is impossible to cleanly separate these muscles and movements though; for example, what people call lower abs often works your whole abdominal wall, and hip flexors. Planks and toros stabilization exercises work your entire core, the superficial rectus abdominis, deep transverse abdominis, and many muscles in the back. Muscles in your core even help stabilize the shoulder blades. 

This is good news though! Like many exercises, we find that when trained well, they really work your entire body in a beneficial way. Training core will help with specific core strength, and whole body strength and stabilization. These simple core workouts at home make it easy to train.

So, let’s get into it. Below I have categorized these sessions into an A session, which is focused on abs, and a B session, which is a whole core session. Try these both for simple core workouts you can do at home. 

A Session: An Ab Workout For Home

This session is 7 exercises. I’ll give more specific details below, but I suggest doing them as a big circuit.

Crunches

• lay on your back, supporting your head if you choose
• using your abs, think about bringing your ribs closer to your hip bones
• this is not a sit-up; it’s a partial range of motion crunch
• you can do these on the floor or on a stability ball. If you use a stability ball, Swiss ball or BOSU ball, set up with your bellybutton approximately on the top of the ball. This will be challenging but will give you the best ab workout.

Alternating Toe Touch

• lay on your back with your right leg bent and right foot on the floor
• bring your outstretched left leg up to touch your left foot with your right hand
• do all your reps on this side and then repeat on the other side

Toe Touch

• lay on your back with your legs in the air
• reach your right arm toward your left toes in a quick crunch motion
• reach your left arm toward your right toes in a quick crunch motion
• continue alternating sides

Russian Twist

• Start in situp position
• Hold your feet a few inches off the ground
• Rotate your shoulders to face your left side, then back across the midline to face the right side
• Keep your chest up and don’t let your low back sink into the floor

V Up

• from a regular seated position on the ground, hinge back while keeping your back straight
• this is crucial – no rounding in your low back! 
• make a “V” shape with your upper body to hips to knees
• with your hands behind you for balance, extend this “V” as you lean back and extend your legs at the same time
• without pressing into the ground, return to your start position

Dead Bug

• lay on your back with arms and legs extended into the air
• squeeze your abs to press your back into the ground
• maintain this abdominal squeeze
• extend your right arm and left leg toward the floor in a controlled manner
• shorten your range of motion if your low back pops off the ground
• return to your start position, and repeat with your opposite arm and leg
• you’ll get it- this one’s a thinker!

Reverse Crunch

• Lay on your back with both feet up in the air
• Keep your feet flat, as if you’re balancing a clipboard on them. 
• Use your abs to curl your hips up, pressing your feet into the air
• Control the descent back to your starting position
• Keep your range of motion small!

B Session: Core Workout for Home

Crunch

• lay on your back, supporting your head if you choose
• using your abs, think about bringing your ribs closer to your hip bones
• this is not a sit-up; it’s a partial range of motion crunch

Bird Dog

• start in 4 point position (hands and knees on ground, knees under hips, hands under shoulders) 
• control your torso so your back is flat and tight
• pretend you are balancing red wine on your back and wearing your favorite white cashmere $$$ shirt
• extend your right arm trying to resist movement in the torso
• return to start position
• repeat with all limbs
• to increase the challenge, do right arm + left leg together, then left arm + right leg at the same time
• If you wanna get super crazy here, set up like normal, then pick your knees up off the ground just an inch. This is way hard! Let me know if you try this 🙂

Plank

• If you have uncontrolled high blood pressure, skip this one please!
• this can be done from hands or elbows
• maintain a straight body position from your legs through the crown of your head
• keep your back engaged so your shoulders don’t shift up into your ears, and lift hips you don’t sink toward the floor
• there are many plank variations, including the high plank position, which is when you do the plank from your hands
• keep breathing through your nose and think happy thoughts!
• check out this whole blog post about plank exercises for beginners

Side Plank

• If you want bonus plank work, you can do side planks. Here, move from your regular plank to your left elbow.
• You can do these in a straight line from your spine all the way to knees on the ground or feet on the ground.
• Rotation and repeat from your right elbow. 
• Another option for planks is to do them from your hands, with arms extended, rather than elbow. 
• If that’s the case, pop onto your left hand, then right hand, then back to regular planks. Experiment to see which works best for you. 

Which plank is better? Neither, both! On hands, with arms extended, since more of your bodyweight is in your feet, it’ll be probably easier to hold longer. It might feel like more arm work though. If your wrists feel comfortable with it, try it. Also try the elbow/forearm version, since it’s a little more intense on your core. 

Plank Knee to Elbow

• start in plank position from hands
• maintain a straight neutral position from your legs through the crown of your head
• keep your back engaged so your shoulders don’t shift up into your ears, and you don’t sink toward the floor
• bring your right knee toward your right elbow 
• return right foot to floor and perform the same movement on your left side
• your knee probably won’t touch your elbow, and that’s ok. Don’t crunch to reach it

Bicycle Crunches

• Lay on your back with your hands by your ears and knees bent at 90 degree
• As you extend your right leg, reach your right shoulder toward your left knee
• Alternate, so as you extend your left leg, your right knee bends
• Crunch to bring your left shoulder toward your right knee
• Continue alternating, bending your legs as if you’re riding a bike, and doing an oblique (side) crunch on the same rhythm

How To Implement These Simple Core Exercises At Home

I suggest picking one of these sessions to do at a time. Let’s say you’re going to do the A session, which is more abdominal focused. Do the exercises in order, about 10 each. Then move immediately to the next exercise. Rest as you need, but push through a little burn. You got this 🙂

At the end of the first round, you will have done 10 each of crunches, alternating toe touches toe touches, Russian twists, V ups, dead bugs, and reverse crunches. Whew! Rest and breathe for about 2 minutes. And then do it again! 

You do have options though: if this is your first time doing ab work in a while, you can do one round and see how your abs respond the next day. Aim for proper form and learning the exercises, rather than crushing yourself or rushing through the exercises. Then the next time you do the session, do 2 or 3 rounds. 

As you go, you might even time the work sets. Don’t time it for a goal of how fast you can go, but time it for observational purposes. This will help when you are planning out your session, and it will help with motivation to do another round. 

Related: here’s a great leg and glute home workout. Check it out!

Most times, big rounds like this look intimidating, but actually only take a few minutes. After you have rested a couple minutes, you can often do another set, even if it seems really challenging. 

Apply this same rep scheme and strategy to the B session, the core session. When you are ready, you can alternate these sessions, doing the A session one day, and the B session the next. 

As you go, challenge yourself to do more rounds, more reps, or just continue focusing on controlled quality reps. Learning and practicing optimal and proper form is crucial.

Need a bonus ab exercise? This one requires a band and is tough!

This list is 10 of the best ab exercises. Many of these will be familiar.

Who Are these Core Workouts For?

Everybody!!! Whether you are a freelance writer in Austin or a business executive in New York City or a surfer in California, building and abdominal strength and a stronger core will help with your everyday life. Abdominal work can improve posture, improve and prevent lower back pain, and make your daily life more pleasant. Add these into your workout routines once or twice a week and see how it benefits the rest of your training!

Some of these might seem like beginner moves, and they are accessible to beginners! But they are not only for beginners. As you get more advanced in your lifting, you will find you are able to do the exercises better by recruiting more muscle fibers. Basically, you’ll do a better job. And, these simple core workouts at home are equipment free and easy to practice.

For this reason, I suggest you keep working the basics. You can include many exercises. Don’t get caught up in which are the best ab exercises or the best core-strength exercises. As long as you can do them pain free, most any exercise can be a great exercise when done well. 

Try These Simple Core Workouts At Home

And let me know how it goes! I’d love to hear! 

If you are in the market for some specific exercise guidance (for abs or the rest of your body!) planned for you, let’s do a free consult to talk about training. If you are looking for an Austin personal trainer, I am here! But, I have a fantastic online personal training system, so I’d be happy to work with you wherever you are. 

Message me here if you are interested. 

Happy ab & core training!!

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  Best At Home Bicep Workouts: Build Bigger Biceps Without a Gym

Tricep exercises for women, from personal trainer Kathryn Alexander.

Triceps exercises for women are important for arm strength, shape and tone. Who doesn’t want sculpted upper arms, for dresses, tank tops and swimsuits? Strong triceps and arms however, go beyond just aesthetics. Triceps strength is crucial for upper body strength, which leads to increased physical ability. 

I want all my clients to feel strong and confident in their activities of daily living, and a bit beyond. I want you to be able to put your suitcase up in the luggage compartment on a plane with ease. I want you to be able to move your couch, pick up your kids, and even your big and wiggly pets.   

Why Focus on Triceps

Strong triceps are not just about the back of your arms; they’re part of having a balanced upper body musculature. The triceps brachii plays a critical role not just in the aesthetic appeal of our upper arms but in functional movements too. Strengthening them helps not just in looking good but in boosting our body’s upper-arm strength, enhancing performance in various sports, and even in daily tasks.

From pushing open a heavy door to excelling in your overhead press, the triceps support a range of motions at the shoulder and elbow joints. This is why focusing on your triceps workout, integrating exercises like close grip presses, triceps pressdowns, and skull crushers, is important.

I’ve heard women refer to the back of the upper arm as bat wings or teacher arms. I really want you to love your arms and only joke about your arms affectionately!

Trust me: strength training your triceps is the key to toned and strong arms, increases in strength and ability, and balanced musculature for a healthy body. Read on for how to incorporate triceps exercises in your weight training for fantastic results!

Anatomy of the Triceps

The triceps brachii is a three-headed muscle located at the back of your upper arm. The triceps are responsible for extension of the elbow joint, and make up the majority of your upper arm mass. Consisting of the long head, medial head, and lateral head, this muscle group is pivotal in almost every motion involving your arms.

The long head is on the back of your arm, playing a crucial role not just in arm strength but also in shoulder joint stability. The medial head is deeper than the long and lateral heads. Meanwhile, the lateral head is on the back and side of your arm, as the name lateral implies, and gives your arms that sculpted appearance every time you extend your elbow. 

Best Tricep Exercises

Any movement that includes elbow extension will work the triceps. Triceps can be worked in compound movements, which move several joints at once, or in isolation movements.  Compound movements include close grip bench presses, and triceps dips. Isolation exercises don’t truly isolate one muscle group, but they typically act in a very small focused movement on one joint. Examples of these are triceps kickbacks and cable press downs. 

Compound exercises engage multiple muscle groups and provide the best way to build overall strength, while isolation exercises focus on the triceps for more targeted muscle activity. I recommend compound and isolation exercises for a full triceps workout. 

In no particular order, here are some of the best triceps exercises you can do. Some of these require a set of dumbbells, a cable system, or body weight. You can do many of these with a few pieces of home gym essentials. If you don’t have all this equipment and need a custom program, contact me here to discuss options!

Note: this is a list of exercises that will help you build your triceps, and at the end of this post I’ll include how-to’s for many of these.

1. Close Grip Bench Press: This compound exercise not only targets the triceps but also engages the chest and shoulders. By keeping your hands closer together, you shift more of the workload to the triceps.
2. Tricep Dips: These can be performed on parallel bars or a bench and are excellent for targeting the lower part of the triceps muscle. These are not a beginner exercise, so build a base of strength before working triceps dips.
3. Skull Crushers (Lying Triceps Extensions): Done with a barbell, dumbbells, or an EZ curl bar, skull crushers focus on the triceps without much assistance from other muscle groups. This is a great exercise! One of my favorites. Sounds way scarier than it is! 
4. Overhead Tricep Extensions: This exercise can be done standing or seated, with dumbbells or a cable machine. It specifically targets the long head of the triceps.
5. Diamond Push-Ups: By forming a diamond shape with your index fingers and thumbs, this variation of push-ups puts more emphasis on the triceps. Close grip pushups with your elbows tucked by your side similar work triceps. Here’s a full tutorial on pushups and pushup variations.
6. Tricep Kickbacks: When done with proper form, a tricep kickback isolates the triceps muscles effectively. It’s important to keep your upper arm stationary and only move your forearm. Here’s a whole blog post where I break down triceps kickbacks.
7. Cable Pressdowns: A cable machine offers constant resistance throughout the movement, providing a different stimulus for muscle growth.
8. Resistance Band Pressdowns: These are similar to cable pushdowns but use a resistance band, which can be more joint-friendly and offers resistance through the entire range of motion.
9. JM Press: A hybrid between a close grip bench press and a skull crusher, it’s a favorite among powerlifters for building triceps strength.
10. Triangle Push-Ups: Another push-up variation that targets the triceps by placing the hands in a triangle position under the chest.
11. Dumbbell Tricep Extension: This can be performed with one arm or two, and it’s a great way to focus on the triceps without the support of other muscles.
12. Dumbbell Floor Press: This is a variation of the bench press that limits the range of motion, thereby increasing the triceps activation.
13. Bodyweight Triceps Extensions: Using a TRX or rings, or even a sturdy table, you can perform bodyweight triceps extensions to work the muscle in a different way. These are really challenging! Fun but challenging!
14. Triceps Dips on Rings or TRX: The instability of the rings or TRX straps makes this exercise more challenging, engaging more stabilizing muscles. Remember I said dips are tough? These are the next level. Work up to these!

How To Incorporate These Triceps Exercises for Women

In your training session, I recommend doing your big, compound movements first. This means that after your warm up, you’ll do squats, deadlifts, bench press, heavy rows, etc. I like putting arm work at the end of the session, so that your arms are fresh for the aforementioned exercises. There is a time and place for most everything, but typically you won’t want to fatigue your triceps before bench pressing, or overhead pressing, for example. 

The exception is that if you are a recovering leg-aholic and haven’t done regular upper body workouts. I am kinda kidding, but the truth is that if your program has been imbalanced because you have focused so much on leg and glute goals, then you might want to put in a whole upper body session.

If that’s the case, I again suggest you do your compound movements like barbell work, rows, presses, etc. Then add in focused triceps work at the end. These exercises can be modified to fit any fitness level and can be made more challenging by increasing the weight, adding resistance, or changing the tempo of the exercise.

Generally speaking, try picking a compound exercise like the close grip bench press, and then two isolation exercises like cable press downs and skull crushers. These are general recommendations for these tricep exercises for women, but they also apply to men. Again, the differences in individual’s training will be based on goals and preferences, not gender.

Need some outdoor time with this gorgeous weather lately? Try these favorite outdoor recreation spots in Austin.

How Are These Tricep Exercises for Women Different than For Men?

The truth is, they are not very different. Like, at all. Tricep exercises for women will be the same exercises for men. The difference is based on individual’s goals, so my recommendation for incorporating these exercises is similar for men and women, actually. We all have the same origins and attachments of the muscle groups, so these exercises will work for triceps growth and strength for everybody.

However, some of these are more challenging and will require more strength. Additionally, men tend to have more testosterone, and a greater ability to put on muscle size. 

Women can absolutely do all of these exercises! If some fo these are tough for you right now, focus on increasing strength into the others. Building strength and learning exercises is a long process. It will happen, slowly but surely.

Do you need some gym motivational quotes? I got you. Here are my favorites. I tried to narrow it down but 53 was the best I could do.

How To Do These Triceps Exercises

The above list is an overview of the many triceps exercises available for you to do, but below I’ll give a few more how-to videos on specific exercises. If I’ve missed one you’d like me to cover more, please let me know!

Dumbbell Overhead Triceps Extensions

Triceps Kickbacks with Dumbbells

How to do the triceps kickbacks: a full tutorial.

Cable Triceps Overhead Extensions

Cambered Bar Triceps Press

Skullcrushers with a Barbell

Skullcrushers with Dumbbells

Close Grip Bench Press

Floor Press with Dumbbells

Add These Tricep Exercises into Your Workout

In conclusion, tricep exercises for women are a crucial component of a balanced workout routine. By incorporating a variety of exercises that target the triceps brachii from different angles, women can achieve strong, toned arms and improve their upper-body strength. I wish you the best tricep workouts of your life! 🙂 Remember, slowly but surely. Surely! 

This deserves more than a side note, but read this article on how to work your biceps, which comprise the rest of your upper arm musculature. If you need more pressing advice, here are the 5 best chest exercises.

Keep at it! Let me know if I can give you specific advice, of if you’d like to do a free consult to see if we are a good fit to work together toward your physique goals.

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Alternatives to sit ups: try these other ab and core exercises instead of sit ups to round out your ab work and see results!

Creating a strong and stable core is a fundamental part of any fitness or strength journey. While traditional sit-ups have been a staple exercise for targeting the rectus abdominis—the muscle group that makes up those six-pack abs—they may not be the best option for everyone, especially considering the stress they can put on the lower back and hip flexors. 

Why Should I Do Sit Ups?

Sit ups are often part of physical selection tests for the military, FBI, and other employers. They are easy to administer, don’t require equipment, and easy to count. If you are training for one of these tests, then you must absolutely do sit ups!

I just had a client pass the FBI physical fitness test this February and I am so proud of her! You can bet we did lots of sit ups and pushups. Sit ups also work the rectus abdominis really well! If you are lean enough to see your abs, sit ups can help maintain that definition. 

Why Should I Look For Alternatives To Sit Ups?

Full range of motion sit ups can be tough on the spine, particularly in the lumbar and sacral regions. The repetitive flexion in the lower spine area can be rough on the discs, and can cause discomfort.

Will a full sit-up absolutely hurt you if you do a set? Probably not. But, doing high volume sit ups is probably not going to take you to your goal. I rely on the following exercises more than sit ups for all my clients. I only add sit ups in if they are training to pass a test, like my client I mentioned above. 

Also, sit ups don’t necessarily work the entire core. They primarily work your anterior core muscles, but your core is made up of many muscle groups, including the rectus abdominis, transverse abdominis, external obliques, and erector spinae. Sit ups don’t work all of those. 

By working your entire core, you will strengthen the deep core muscles for stronger, more stable torso. This translates into back health and functional movement. 

The good news is that there are plenty of alternative exercises that can provide a comprehensive core workout while minimizing potential risks. Here are some effective exercises to consider incorporating into your routine.

Kinds of Ab Exercises

You can consider ab and core exercises to be rotation, anti-rotation, or flexion. Flexion exercises are probably the ones you are most familiar with. These include sit ups and crunches and primarily use your rectus abdominis, that 6 pack muscle. 

Rotation exercises include twists like Russian twists and windshield wipers. These work your obliques as well as the rest of your core musculature. Anti rotation exercises require you to resist movement by maintaining a strong core. Examples of these are planks, side planks, and Pallof presses.

Finally, there are exercises that work on maintaining stability of the torso while working hip flexors. People often describe these as working the lower abdominal muscles. Example of these are leg raises, dead bug and other Pilates-like movements. 

So, while there definitely are benefits of sit-ups, check out the best sit-up alternatives and incorporate some of those in your ab workout.

Flexion Exercises

Abdominal Crunches

Crunches are a better alternative to full sit-ups for many because they reduce the strain on the lower back and focus on the upper abdomen. Lie on your back with your knees bent and feet flat on the floor. Curl your upper half towards your knees, keeping your lower back on the floor.

You can use an Ab Mat or a towel wrapped around your back to give you greater range of motion. Be forewarned, these burn. 🙂

Decline Bench Crunches

These are so fun for some reason! Hook your feet under the stability bar and lean back. From here, just sit up. You can do these like a lever, with your back straight, or curl up, rounding your spine as you go. If these are easy and you are ready for a progression, you can hold a weight plate at your chest, or with arms extended toward the ceiling. 

Swiss Ball Exercises

Using a Swiss ball can enhance the engagement of the entire core due to the instability it provides. Exercises like Swiss ball crunches, pikes, and rolls-outs are great for targeting different angles of the abdominal wall and outer sides of your abdomen. These are fantastic alternatives to sit ups.

Bosu Ball Exercises

You can use the Bosu ball like the Swiss ball. Start with your belly button approximately on the middle of the Bosu ball. From here, you can do crunches, side oblique crunches, or leg lifts. 

Incorporating a variety of sit-up alternatives like these into your workout routine can lead to better results by working the muscles of the anterior core, lower abdomen, and entire core from different angles and in a more functional and controlled manner.

Not only are these exercises effective alternatives to the traditional sit-up, but they also help in reducing the undue stress on the lumbar spine and promote a stable core throughout the entire movement.

Rotation/Rotary Core Exercises

Russian Twists

Russian twists are a dynamic exercise that targets the entire core, especially the transverse abdominis, external obliques, and the muscles along your spine, including the erector spinae. To do this, sit on the ground with your knees bent, lean back slightly to engage your core, and twist your upper body from side to side.

For added resistance, hold a medicine ball or weight plate. Make sure to keep a straight line from your shoulder blades down to your hips to maintain proper form.

Windshield Wipers

Windshield wipers are an advanced exercise that not only targets your entire core but also challenges your lower back and enhances spinal stability. Lie on your back and extend your arms to form a “T” shape for stability. Raise your legs and rotate them from side to side in a controlled manner, mimicking the motion of windshield wipers.

Mountain Climbers

Mountain climbers are a functional movement that works the entire body, with a focus on the core, particularly the transverse abdominis and rectus abdominis. These are hard to define as just rotation, as they really involve some anti rotation and flexion as well. Start in an extended push-up position and alternate bringing your knees towards your chest in a quick, controlled motion. If these are hard, you can do one leg at a time instead of continuous movement of both legs at once.

Bear Crawls

I love me some bear crawls! These can be like high-school-football-punishment tough, or precise deliberate work you can do on your living room floor. You get to pick!

To do the more precise, less punishing version, set up on all fours on the floor. Keep an active, neutral, flat back. Pick your knees up off the ground about an inch and travel forward, taking very small (2 inch) steps. Reverse and travel backwards.

Here’s a whole blog post I wrote about how to do bear crawls. Below are the videos of both versions of the bear crawl.

Hip Flexion and Core Stability

Leg Raises

Leg raises are a great way to strengthen your lower abdomen and hip flexors while promoting core stability. Lie flat on your back with your legs straight, and lift them up to a 90-degree angle before slowly lowering them back down. For a more advanced version, try hanging leg raises from a pull-up bar.

Dead Bug

The dead bug is an excellent exercise for improving overall core strength and stability. Dead bugs are absolutely one of my favorite exercises, for myself and my clients. Some people think they are elementary, but they are fundamental! If you can do these well, continue to do so and they will pay you back. 

Start by lying on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Lower your right arm and left leg towards the ground, keeping your lower back pressed against the floor. Return to the starting position and repeat on the opposite side.

Flutter Kicks

This exercise is a simple yet effective way to engage the lower abs and hip flexors. Lie on your back with your legs extended and lifted a few inches off the ground. Kick your legs up and down in a fluttering motion, making sure to keep your lower back pressed to the ground.

Anti-Rotation Ab Exercises

Planks

Planks are great anti-rotation exercises. They require your whole body to work together to resist gravity. These can be done from hands or elbows. Facing the ground, maintain a straight body position from your legs through the crown of your head. Keep your back engaged so your shoulders don’t shift up into your ears, and you don’t let your low back sink toward the floor.

Note that if you have uncontrolled high blood pressure, these can be dangerous. If that’s the case, please skip these and side planks. 

Side Plank

Side planks are a phenomenal unilateral exercise that strengthens the obliques, lower back, and deep core muscles. Lie on your side with your feet stacked and your right elbow directly under your shoulder. Lift your hips off the ground and form a straight line from your head to your feet. Hold the position, then switch to the left side.

Pallof Press

The Pallof press is an anti-rotation exercise that develops core strength and enhances anti-lateral and anti-rotational stability, which is crucial for the lumbar spine. Stand in a feet shoulder-width position with the cable machine or resistance band at chest height. Press the handle or band straight out in front of your chest and hold, resisting the pull of the band or cable. Pallof presses don’t look like much, but these are sneaky hard.

Renegade Row

This compound exercise not only works the upper back, shoulders, and arms but also provides an intense core workout, especially targeting the rectus abdominus and overall core strength. Assume a plank position with a dumbbell in each hand. Row one dumbbell up towards your rib cage while balancing on the other arm, then alternate. Beyond just being an alternative to sit ups, these work your entire body. You’ll even feel these in your glutes! 

If your lower back needs strengthening, try these machines for lower back work. This is especially important if you work a desk job and sit much of the day.

Try These Alternatives to Sit Ups For Yourself

As you continue on your fitness journey to six pack abs, remember that a strong core is about more than just flat abs; it’s the foundation for a functional movement, a stable core, and a healthy, active lifestyle. When your whole core is strong, your back will feel great, you’ll love your posture, and generally feel good. 

Need more? Here are the 10 best ab exercises, in my opinion, and my current favorite ab exercise.

What is your favorite core exercise? Let me know! And try these exercises in your core workouts, and let me know how you like them! 

Do You Need 1:1 Personal Training?

If you do, there are many options at different budgets. Read about all the ways I can help you on your fitness journey here.

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The best exercise machines for lower back strength will build muscular strength and endurance, encourage good posture, and help prevent lower back pain. Fortunately, these machines and exercises are widely available at gyms, so you can build a resilient and strong back for life.

People have many misconceptions about back exercises and what actually causes back pain. Sadly, in an effort to avoid back pain, many people choose to avoid the best exercises to build back strength, which is actually what will protect the back from pain and dysfunction.

To optimally work the lower back, you’ll want to use some of the best exercise equipment and some bodyweight exercises. Let’s cover these in detail so you can build your back strength the right way.

Misconceptions About Working the Lower Back Muscles

Often, people treat any sensation in the low back with concern, avoiding all feeling in the low back at all costs. The truth is, your lower back is made of muscle just like any other muscle group. Among the lower back muscles are the erector spinea, the muscles that run vertically along your spine.

Train Your Lower Back Like You Do Other Muscles

When you train your erector spinae, they will feel fatigue and muscular soreness, just like you would feel your biceps if you did curls, or your abs if you did crunches. 

You need to train your lower back muscles like you train your other muscles. You should feel flexion and extension through your movements, and that is ok! 

Back Injury Does Not Equal Chronic Low Back Pain

People also think having a “bad back” is a curse for life. Sure, back issues are no joke and the possibility of chronic back pain is terrifying. But, the back can heal. Depending on the severity, a doctor, physical therapist and/or personal trainer can help develop a training plan or exercise routine that can take steps toward healing the back.

For instance, herniated discs are extremely common in the area of the lumbar spine. This is not a lifetime sentence! Herniated discs can heal, on their own without surgery.

The Harvard Medical School reports that 90% of pain related to a herniated disc will dissipate on its own within 6 months.

Remember, the body wants to heal itself. Blood flow and movement are good and facilitate healing, both in healthy and (most) injured situations. Obviously, please don’t go do back extensions in an emergent situation.

Your Back Is Not Fragile!

I repeat: your back is not fragile! The spine is made of 33 individual vertebra because it is MADE to articulate. It’s function is to move, and to support your movement! Of course, I hope your workout routine includes the right exercises for you and your goals, and I hope you employ proper form especially as you gain strength. 

A strong back can withstand load, impact and movement. Please do not be scared of moving your back!

Why is Lower Back Work Important?

The last misconception that people have, and often the most dangerous one, is akin to thinking that running is enough training for the lower body. Many people skip building strength in their legs because they get on the elliptical trainer, recumbent bike, or cover ground outside. 

That is not enough leg work! The lower body needs strength training, like the upper body. Strength training is not aerobic exercise.

Similarly, people often think that the elliptical machines, step machines, stationary bikes or other full body type cardio exercises are good enough back work. They simply do not build the kind of back strength and core strength that you need. 

Aerobic exercise is not a bad form of exercise; in fact, cardio has many documented and undeniable health benefits. It’s just a different form of exercise. For best results, back strength is worked by resistance training. 

Just like you work other muscle groups, you need to directly work lower back.

You might have heard that sit ups can be tough on the lower back. It’s true. Here are some alternatives to sit ups.

What Exercise Machines Are Good for the Lower Back? 

The best lower back machine works your posterior chain, meaning your glutes, hamstrings and back. Some of the best lower back machines are: 

• back extension machine
• reverse hyperextension
• good morning machine by Matt Wenning 
• Back Attack by Sorinex

All of these allow extension at the hip and coordination with the erector spinae, glutes, and hamstrings. 

How to Use Back Extension Machine

The back extension machine is mostly commonly seen as the 45 degree back extension. It’s the lesser intimidating one to start with. I actually love the horizontal back extension so much, I bought one for my garage. Both are fantastic exercise machines for your lower back, glutes and hamstrings! 

• To perform the back extension, adjust the machine so that your hips can fold over the edge of the padding. 
• Get situated on the machine with your heels snug against the pad behind your ankles. This is important. 
• From here, hinge at the hip joint instead of bending in your back. 
• Hinge at the hip joint to fold down, feeling the stretch in your hamstrings. 
• Squeeze your glutes to return to your start position. 
• To increase the challenge, you can hold a weight at your chest. If you aren’t there yet, just cross your arms across your chest. 

Heres a whole tutorial on the back extension.

How to do the Reverse Hyperextension

The reverse hyperextension is one of my favorite machines ever. It was invented by Louie Simmons of Westside Barbell. The reverse hyperextension is starting to make it’s way to commercial gyms, but it’s not as common yet. 

Here is how to use the reverse hyperextension: 

• Step up and situation yourself on top of the machine.
• Scoot back to where the end of the machine is between your hip bones and pubic bone. If you are familiar with your snatch grip, this is where the bar contacts your body. 
• From here, hold the handles for stability and let your lower body hang off the machine at 90 degrees.
• Keeping your quads on (knees straight), squeeze your glutes to make a big sweeping movement with your legs.
• Return your legs to your start position. 
• If you are doing this with weights, you can use a bit of momentum. You’ll still want to press your legs hard against the rope and squeeze your glutes at the top of the movement. 
• Repeat for as many reps as is your goal.

How to Use The Good Morning Machine by Matt Wenning

• Stand on the platform with your thighs making solid contact with the pad in front of you. 
• Stand with your heels firmly against the pad behind your feet.
• Set your upper back against the pad, and brace your torso so you are ready to receive the weight.
• Unhook the weight pins with both arms.
• Hinge forward, being sure to perform the movement as a hinge.

How to Use The Back Attack Machine by Sorinex

• Stand on the platform with your thighs making solid contact with the pad in front of you. 
• Stand with your ankles snug against the rollers behind them.
• Set your upper back against the pad, and brace your torso so you are ready to receive the weight.
• Unhook the weight pins with both arms.
• Hinge forward, being sure to perform the movement as a hinge, like the good morning machine.

How to Add These Machines Into Your Training

Try these when you are warmed up and feeling good. I suggest doing your big lifts like squats and deadlifts before these. These will be accessory work to do before you finish your training session. 

Begin with an easy set of 8-12 repetitions. If it’s super light, increase the weight slightly. Continue doing this until you reach a good working weight. Use these lighter sets to feel and understand the exercise. 

What Other Back Exercises Should You Do?

Of course, begin by trying these exercise machines for lower back training. For best health and strength results, you’ll want to work your whole back, including your upper back as well. This is an entirely separate post (to be written!) but the synopsis is that a full back session, not just lower back, will include exercises for the latissimus dorsi, rhomboids, trapezius muscle group, rotator cuff, and rear deltoids.

The best exercises and machines for these muscle groups are: 

• Lat pulldowns
• Pullups or assisted pull-up machine work
• Barbell rows
• Rope pulls (face pulls)
• Seated rows
• Dumbbell rows

Try These Machines 

Add these machines into your training program, and let me know how they go! I love hearing about your training, and what you enjoy, what works, what doesn’t. Give me all the feedback! 

If I can help you plan your training or help with your fitness, please let me know! 

Related Reading

Best exercises for rear delts

How to address lower back pain from squats

It’s not a machine per se, but learn about cable squats muscles worked, and how to include them in your leg day.

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It is so important to work rear delts (deltoids), because they, like back muscles, often get overlooked for muscles that we can see. Our biceps are easy to spot, our pecs are fun to work, and everyone can agree about putting more ab work on the program. The best rear delt exercises can supplement all of those movements!

But rear delts? We have to go out of our way to prioritize them. Pushups, dumbbell presses and bench presses work anterior delts more than rear delts. If we push more than we pull, we can create an imbalance that sets shoulders up for injury, or at least, decreased performance. 

Rear delts are crucial to work, though, because they are an essential part of the upper body and play a important role in shoulder mobility and stability. Neglecting the rear deltoids can lead to muscle imbalances and potential injuries.

Incorporating rear deltoid exercises into your workout routine can help improve posture and prevent shoulder injuries. In this article, we will discuss some of the best exercises that target the rear deltoid muscles. 

These exercises can be done with or without equipment and should be incorporate by all, from beginners to advanced lifters. By including these exercises in your routine, you can ensure that your rear deltoids are getting the attention they deserve, leading to a stronger and healthier upper body.

Need a balanced program, which includes rear delts, and other often neglected muscle groups? Check out my training programs which you can jump into now.

Understanding Rear Delt Muscles

The rear deltoids, or posterior deltoids, are one of the three muscle groups that make up the deltoids, or shoulders. The rear deltoids are located on the back of the shoulder and are responsible for shoulder extension and external rotation. In other words, they move the arm backwards and rotate the arm out.

Importance of Rear Delt Exercises

Rear delts are highly involved in most upper body pulling, which is an essential movement for various daily activities such as pulling a door, carrying a backpack, or even throwing a ball.

Neglecting the rear delts can lead to muscle imbalances, which can cause shoulder pain and increase the risk of injuries. Including rear delt exercises in your workout routine is essential for maintaining good posture, reducing the risk of injuries, and improving your overall athletic performance.

Benefits of Rear Delt Exercises

Strengthening the rear delts can improve your posture, reduce the risk of injuries, and increase performance in other exercises such as the bench press, overhead press, and pull-ups.

Incorporating rear delt exercises into your workout routine can help you achieve a well-rounded and balanced physique. It can also enhance your overall athletic performance and

Improved Posture

Rear delt exercises can help improve your posture by strengthening the muscles that support your shoulder blades. When these muscles are weak, your shoulders can round forward, leading to a hunched posture. By strengthening the rear deltoids, you can help pull your shoulders back and improve your posture.

Reduced Risk of Shoulder Injuries

Strong rear deltoids can help reduce the risk of shoulder injuries. When the rear deltoids are weak, the front of the shoulder can become overworked, leading to imbalances and potential injuries. By strengthening the rear deltoids, you can help balance out your shoulder muscles and reduce the risk of injuries.

Enhanced Athletic Performance

Rear delt exercises can also enhance athletic performance. The posterior deltoid is involved in many movements that are important for sports, such as throwing and pulling. By strengthening this muscle, you can improve your performance in these activities.

In the picture below, I am setting up for a long archery shot. You can see the importance of rear delts in the ability to draw the bow and hold while I aim.

Balanced Physique

Finally, rear delt exercises can help create a balanced physique. Many people focus on the front of their bodies, neglecting the back. By including rear delt exercises in your workout routine, you can help create a balanced physique and avoid muscle imbalances.

Equipment Needed for Rear Delt Exercises

Rear delt exercises are important to do well and not haphazardly. Because of this, you won’t be piling on the weight or trying to go heavier heavier, every day. For this reason, you can use no equipment, light dumbbells, and cable and resistance bands. 

Rear Delt Exercises with Resistance Bands

Resistance bands are a versatile and affordable option for rear delt exercises. They come in many resistance levels and can be used for a variety of exercises, including face pulls and reverse flyes. Resistance bands are also portable, making them a great option for those who want to exercise at home or on the go. Take those babies on that vacation and get some rear delt work in on the beach or in the hotel!

Rear Delt Exercises Dumbbells

Dumbbells are another popular option for rear delt exercises. They allow for a greater range of motion and can be used for a variety of exercises, including bent-over lateral raises and reverse flyes. Dumbbells obviously come in various weights, making them a great option for all fitness levels.

Cable Machines for Rear Delt Work

Cable machines are usually big and expensive, so they are more often in public gyms than home or garage gyms. Cables allow for a wide range of exercises, including face pulls and cable reverse flyes. They provide constant resistance throughout the movement, making them an effective option for targeting the rear delts.

Ancore Training System

The Ancore training system is a home cable system that is lightweight, portable, and costs a fraction of the cost of a weight plate cable system. I honestly can’t even explain how the Ancore works, but I know it works.

I have one, and I love it so much. I attach my Ancore to my squat rack, but they can be wall mounted, or mounted to anything you can get creative with. It’s a great option for pulling exercises, including rear delt exercises.

Rear Delt Fly Machine

The rear delt fly machine is a specialized piece of equipment designed specifically for targeting the rear delts. It provides a controlled movement and allows for a greater range of motion than other equipment. There are a few variations of these. They are less common in gyms because they take up a big footprint for a very small precise movement. If you can find them, however, I encourage you to try them. 

Overall, there are a variety of equipment options available for rear delt exercises. It is important to choose equipment that is suitable for your fitness level and goals.

Best Rear Delt Exercises

Here are a few exercises to put into your routine to incorporate rear delts.

All of the following videos are of me demonstrating, and posted on my YouTube channel.

Dumbbell Rear Delt Fly

The dumbbell rear delt fly is a classic exercise that targets the rear delts, upper back, and traps. To perform this exercise: 

• stand with your feet shoulder-width apart, holding a pair of dumbbells at arm’s length in front of your thighs
• bend your knees slightly and hinge forward at the hips, keeping your back flat like a tabletop and your core engaged
• lift the dumbbells out to the sides, squeezing your shoulder blades together at the top of the movement
• lower the weights back down to the starting position and repeat for as many reps as you’d like

Seated Rear Delt Machine

The seated rear delt machine is a great option for those who prefer using machines over free weights. To perform this exercise: 

• sit at the machine with your chest against the pad and your arms extended out in front of you
• grasp the handles and pull them back towards your chest, squeezing your shoulder blades together at the top of the movement
• in a controlled manner, return the handles back to the starting position and repeat for your desired number of reps

Bent Over Reverse Fly (Rear Delt Raise)

The bent over reverse fly, or rear delt raise, targets the rear delts and upper back. To perform this exercise:

• stand with your feet shoulder-width apart, holding a pair of dumbbells at arm’s length in front of your thighs
• bend your knees slightly and hinge forward at the hips, keeping your back flat and your core engaged
• lift the dumbbells out to the sides, keeping your elbows slightly bent and squeezing your shoulder blades together at the top of the movement
• lower the weights back down to the starting position and repeat for as many reps as you’d like

Bent Over Rear Delt Row

The bent over rear delt row is very similar to the bent over reverse fly, except you’ll bend at the elbow, like you are a puppet. Your elbow will extend toward the ceiling, but not your forearm. To perform the rear delt row:

• stand with your feet shoulder-width apart, holding a pair of dumbbells at arm’s length in front of your thighs
• bend your knees slightly and hinge forward at the hips, keeping your back flat and your core engaged
• lift the dumbbells out to the sides, with your palms facing behind you
• Bend at the elbows and squeeze your shoulder blades together at the top of the movement
• lower the weights back down to the starting position and repeat for as many reps as you’d like

Reverse Pec Deck Fly

The reverse pec deck fly is a machine-based exercise that targets the rear delts and upper back. To perform this exercise:

• sit at the machine with your chest against the pad and your arms extended out to the sides
• grasp the handles and squeeze your shoulder blades together as you bring your arms back towards your chest
• slowly return the rope back to the starting position and repeat for your desired number of reps

Y

The Y is a fantastic exercise that can be done with or without weight. If you do use weight, use a very light weight, like 1-3 pounds to begin. You can do this by holding a hinge position yourself, or using a bench to stabilize you. To perform the Y:

• hinge at the hips with back neutral and straight
• extend arms with palms facing behind you
• bend at the elbows as if you are elbowing the ceiling
• rotate your arms up into a “touchdown” position
• extend your arms into a “Y shape
• bend at the elbows, rotate arms, and straight elbows to return to the start position

Face Pull

Face pulls are an excellent exercise for targeting the rear delts, upper back, and rotator cuff muscles. These instructions are for a cable face pull, but you can do this with a securely fastened band too. To perform face pulls:

• with arms extended, step away from the cable so there is constant tension (the plates aren’t resting on the weight stack)
• stand in a secure stance. I prefer staggered feet
• stand with your shoulders over your hips and not leaning way backwards
• with elbows out to your sides, bend at the elbows to pull your hands toward your face
• think about squeezing the back of your shoulders
• extend your shoulders to your start position and repeat for as many reps as you’d like

Band Pullaparts

Band pullaparts are a great rear delt exercise that you can do anywhere with a band. These are so good for optimal posture. To perform this exercise: 

• stand tall
• extend your arms in front of you, gripping a light band
• keep elbows straight but not locked as you press your arms straight around your side
• I prefer palms down but you can experiment with different hand positions
• squeeze your shoulders behind you as you make a big wide sweep with your arms
• press until the band touches your chest
• control the return to your start position and repeat

Example Rear Delt and Shoulder Workout

Here is a sample shoulder session that includes all angles of the shoulder: 

A1. standing dumbbell overhead press, 3×10, as a warm up

A2. Y, 2×10

B. barbell press, 5×8, progressively heavier. Rest in between!

C1. bent over rear delt raise, 4×10

C2. band pullaparts, 4×10

D1. facepull, 3×15

D2. bent over rear delt row, 3×15

Safety Tips for Rear Delt Exercises

When performing rear delt exercises, it is important to keep safety in mind to avoid injury. Shoulders aren’t delicate, but you want to be smart when working them. Here are some safety tips to keep in mind:

• Always warm up properly before beginning any exercise routine. This will increase blood flow to the muscles and prevent injury. It also helps performance.
• Start with lighter weights and gradually increase the weight as your strength improves.
• Keep your movements slow and controlled. Jerky or fast movements can put unnecessary strain on your muscles and increase the risk of injury.
• Use good form when performing exercises. Sloppy form can put unnecessary strain on your muscles and increase the risk of injury. If you are unsure of the proper form, seek guidance from a certified personal trainer. Or ask me!
• Listen to your body. If you experience pain or discomfort during an exercise, stop immediately and consult with a doctor or physical therapist.

By following these safety tips, you can help to prevent injury and get the most out of your rear delt exercises.

Common Mistakes While Doing Rear Delt Exercises

When performing rear delt exercises, it’s important to ensure proper form to avoid injury and maximize results. Here are some common mistakes to avoid:

Using Too Much Weight

One of the most common mistakes people make when doing rear delt exercises is using weights that are too heavy. This can put unnecessary strain on the shoulders and lead to injury. Choose a weight that you can do well with good form.

Poor Posture

Another mistake people make is having poor posture during rear delt exercises. This can put additional strain on the neck and upper back, leading to discomfort and pain. It’s important to maintain proper posture throughout the exercise, keeping the chest up and shoulders back.

Not Isolating the Rear Delts

Many people make the mistake of not isolating the rear deltoids during exercises. Instead, they end up using their traps and other muscles to compensate. To properly target the rear delts, it’s important to focus on squeezing the shoulder blades together and keeping the elbows slightly bent.

Neglecting the Warm-Up

Lastly, some people neglect to include a proper warm-up when doing rear delt exercises. This can increase the risk of injury and decreased performance. It’s important to perform a few warm-up exercises before starting and to stretch the muscles afterwards to prevent injury and promote recovery.

By avoiding these common mistakes, you can ensure that you’re getting the most out of your rear delt exercises and avoid any unnecessary injuries or discomfort.

Progress Tracking for Rear Delt Exercises

Tracking progress is important any time you are training. This is easy to do when we are talking about powerlifting, or increasing the weights on specific exercises such as the squat or deadlift. Rear delt progress can be a bit harder to see, so here are some ways to track the progress of rear delt exercises:

• Increasing reps as you increase your muscle endurance
• Increasing the weight when you can do 10+ with impeccable form
• Measurements
• Fit of your clothing. If you don’t want to measure, just notice that your shirts, dresses and coats might be a bit snugger around your shoulders. Yay! This is good! 

Train Your Rear Delts to See For Yourself

Overall, understanding the importance of rear delt work can make your training and your strength much better. Find and practice the best rear delt exercises to see this progress for yourself! If you have questions, remember you can always email me, or contact me about working together.

Best of luck with your training!

Related Reading:

Best exercise machines for lower back strength

Best Dumbbell Back Exercises

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The push pull squat workout is a great framework for getting a complete training session. Generally I’d like you to be on a program that is well planned out, instead of randomly throwing workouts together. Following a program ensures you are getting a comprehensive training experience with no holes or gaps. 

A good program will hit on all aspects of pushes, pulls and squats, and this framework can even be applied to the random one-off workouts you do outside of a program. 

Sometimes life makes it hard to follow a program and you just have to get a workout. Maybe you are out of town, on vacation or for whatever reason, away from the equipment that you need. In this case, whip out the push pull squat to create a solid workout.

Why Push Pull Squat

One time in college, a gym friend of mine told me he had the perfect training split. I couldn’t wait to hear! We were gym nerds, going through that phase where we obsessed about finding the perfect split, the best new way to workout, etc.

“Ok, tell me!” I asked, excited about this mind-blowing new plan.

He said, “It’s chest on Monday, back & bi’s on Tuesday, shoulders and triceps on Wednesday, abs on Thursday, and chest and bi’s again on Friday!” He was giddy with excitement. 

“But what about legs?!” I asked him. It was the ultimate 20 year old boy program, with a huge gap in there where legs should be. Can you imagine not training half your body?? That’s a whole ‘nother blog post though!

He was hitting the upper body push and pull well, but skipping the entire squat.

How to Plan Your Training Split

There are several ways to plan a training program. How you decide what exercises to do in what day/training session is called a training split, by the way. A few of the common ways are by:

• Body parts, like my friend described above
• Anatomical location, such as anterior day, posterior day
• Planes of movement, such as upper body push, upper body pull, etc.

I think of push pull squat as planes of movement. In my mind, a classic push is the bench press or pushup. Dumbbell presses are a great example too. The pull is a barbell or dumbbell row.
However, those examples are just in the horizontal plane of motion. A pull is also a pull-up or a lat pulldown. A push is also a dumbbell overhead press or military press.

A squat is always a good choice, so taken literally, so squats for push pull squat. You could also do a lunge, any variation. You could even deadlift, which is typically considered a lower body pull. However, the point is to get a compound lower body exercise so the deadlift works great. 

I wrote a whole blog post about training splits and which is best for you, including how many days a week to train. If you are interested in that, read here: all the details on training splits.

Examples of Push Pull Squat Workout

If you are doing a one-off workout, I would suggest picking a push, a pull, a squat, and making those your whole workout. For example, I love bench press, pull-ups, and squats, so I would do all of those to make one complete session. It would look like this: 

Warm up: light goblet squat superset with standing dumbbell press

• Squats: warm up sets of about 5 reps, then 3 sets of 5 with 2 reps in reserve
• Bench press: same as squats. Light warm ups, then 3 x 5
• Pullups: 3 sets of as many as I can

Example of push pull squat with just one dumbbell: 

• Walking lunges, 4 x 10
• Pushups, 4 x 10
• 1 arm dumbbell row, 4 x 10

Another example, in a full gym: 

• Lat pulldowns, 4 x 12
• Seated dumbbell shoulder press, 4×12
• Front squat, 4×5

How to Implement Push Pull Squat

If you’d like to build out a whole program using the push pull squat method, a great way to do this is to build 3 full body sessions per week. These will look similar to the above examples, but will complement each other. An example of this is: 

Push Pull Squat 3 days a week

Monday

• Military press
• Back squat
• Lat pulldowns or pull-ups

Wednesday

• Bench press
• Front squat
• 1 arm dumbbell row

Friday

• Dumbbell bench press
• Lunge or deadlift
• Pullover

Another way to implement push pull squat into a program is to have a dedicated push day, a dedicated pull day, and a dedicated squat day. This is a bit more of a bodybuilder style program, instead of the full body athleticism of the prior program. An example of this week is: 

Push Pull Squat Workout, each on dedicated day

Squat

• Back squat
• Walking lunges or BSS
• Any leg accessories such as leg press, extensions or curls
• I like to finish a session like this with reverse hyperextensions or back extensions, even though they don’t fit the criteria of “squat”

Push

• Bench press
• Seated dumbbell shoulder press
• Lateral raise
• Skullcrushers
• Pushups finisher

Pull

• Lat pulldowns
• Pullups
• 1 arm dumbbell row
• Biceps curls
• Pullover

Your Turn!

How will you implement these in your training? I love hearing how people plan their training! Let me know! Also let me know if you have questions. Message me or comment – I have time for you! Happy training 🙂

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