Beginner
Standing pancake with legs open one sided
Glutes - Hamstrings - Lumbar

- Standing with legs opened approximately double the width of your shoulders.
- Bend forward at the hips.
- Bring your hands to one of your feet, as far as your flexibility allows.
- Hold the position for a determined amount of time.
You may also like

Sliding push-ups
Intermediate
Abs ∙ Lumbar ∙ UpperChest ∙ LowerChest ∙ Triceps

Rear chain stretching on the floor
Beginner
Hamstrings

Low bar swing
Beginner
Triceps ∙ LowerChest ∙ Lumbar

Side leg raises
Beginner
Glutes ∙ Hamstrings ∙ Obliques

Lumbar short crunches
Beginner
Lumbar ∙ RearDeltoid

Bulgarian weighted squats
Intermediate
Quadriceps ∙ Hamstrings ∙ Glutes