Swimmers

Swimmers are an excellent lower back exercise because they use the entire extensor chain of muscles on the back of the body. They are performed in a prone position by lifting one arm (straight) in front of shoulder and the opposite side leg at the same time. This motion uses many muscles including hamstrings, glutes, lower back, abdominals, upper back and shoulders in a way that forces you to not rotate the pelvis as you activate lower back muscles which is common in disfuction. See also: swimmers on ball and swimmers in push up position.