Beginner
Lumbar isometric crunch
Lumbar
![Lumbar isometric crunch](https://cdn.calisteniapp.com/images/exercise/full/EX112.jpg)
- Lying face down.
- Place your hands behind your head and perform a lumbar contraction so that your chest lifts off the ground.
- Hold this position for a set amount of time.
Routines
You may also like
![Kettlebell swing](https://cdn.calisteniapp.com/images/exercise/full/EX518.jpg)
Kettlebell swing
Intermediate
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius
![Push-up plank with alternating leg raises](https://cdn.calisteniapp.com/images/exercise/full/EX449.jpg)
Push-up plank with alternating leg raises
Beginner
LowerChest ∙ Triceps ∙ Glutes ∙ Hamstrings ∙ Lumbar
![Low bar swing](https://cdn.calisteniapp.com/images/exercise/full/EX427.jpg)
Low bar swing
Beginner
Triceps ∙ LowerChest ∙ Lumbar
![Explosive weighted squats](https://cdn.calisteniapp.com/images/exercise/full/EX600.jpg)
Explosive weighted squats
Intermediate
Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps
![Kettlebell deadlift](https://cdn.calisteniapp.com/images/exercise/full/EX520.jpg)
Kettlebell deadlift
Beginner
Lumbar ∙ Glutes ∙ Hamstrings ∙ Lats ∙ Quadriceps
![1 arm kettlebell row](https://cdn.calisteniapp.com/images/exercise/full/EX524.jpg)
1 arm kettlebell row
Intermediate
Biceps ∙ Lats ∙ Lumbar ∙ RearDeltoid ∙ LowerTrapezius