Men’s Health/Eric Rosati

Feeling twinges in your back? You’re not alone. Lower back pain is a common ailment, afflicting both active weekend warriors and desk-bound office workers.

Trainer Charlee Atkins, C.S.C.S. is no stranger to the issue, and she’s got a long list of treatments that can help to resolve the affliction and sculpt your lower body in good measure.

“As a trainer, one of the biggest complaints I hear about is ‘low back pain,’ which can be attributed to a lot of different reasons: lack of flexibility, lack of strength, improper form, etc.,” says Atkins. “Sometimes. all we need is a little reminder that some of the most “simple” exercises in our arsenal are those that can give us the most benefit.”

Atkins claims these uncomplicated, glute-focused exercises are the key to loosening up that stiffness. “These exercises zone in on stabilizing the lumbar region of the back (a.k.a. lower back) while we move,” she says. “Incorporating these exercises into your warm-ups will aid in strengthening some important features around that area.”

To take on the series, all you’ll need is a small ball, like an SMR or even a tennis ball, and a mat to spread out on the floor. Check out this option from WODSkai if you don’t have any handy.

Perform each exercise during a warmup series for 10 to 12 reps

Why you want to do it: Positions the body so that hip extensors extend and position forces the lower back to stabilize.

Why you want to do it: Allows flexibility in the opposite-side psoas while simultaneously teaching the same-side hip to move at the hip and not the spine.

Perform the series for a warm up or to give your glutes some extra work for 2 to 3 rounds of the series. Want to learn more moves from Atkins? Check out our series full of her workout tips, Try Her Move.

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