5-minute back workout - Women's Running

5-minute back workout

Author: Holly Taylor

Read Time:   |  April 6, 2020

We're taking some time to focus on our strength and stability with these quick home workouts

We’re back with another speedy home workout from the brilliant Anne-Marie Lategan (you can find her here).

This time, we’re honing in on our backs. We’re definitely guilty of neglecting back workouts, but a strong back improves running form and can help you avoid spinal injuries.

If you’re suffering from a back injury then we’d suggest this full-body workout instead. It’s equally quick and effective.

Once again, there are five exercises that you should perform for a minute each. If you’ve only got five minutes, then job done! But if you’ve got a bit longer and want to really feel the benefit, Anne-Marie recommends repeating the whole workout up to five times.

As with all workouts, you should stop immediately if you’re in pain.

If you’re struggling with any of the exercises, you can watch the video below where Anne-Marie demonstrates:

1. QL lifts

  • Lie on your stomach on the floor
  • Lift your right leg up and then move it out away from your body (drawing an upside-down letter “L”)
  • Reverse the move back to the starting position
  • Complete one set on one side before changing over to the other side

Tip: Keep your hips on the floor – it’s a small move

2. Hip roll

  • Lie on your back on the floor with your legs at a right angle
  • Extend your arms sideways for balance
  • Roll your legs over to one side until your knees touch the floor but don’t rest your legs on the floor
  • Ensure that you keep your shoulders flat on the floor in this position
  • Use your side muscles and lift your legs back up to the starting position

Tip: If the exercise feels too easy to straighten your legs to increase the intensity

3. Cat scratch

  • Kneel on the floor
  • Curve your back up and tuck your head in – look at your knees
  • Hollow your back and lift your head – look forward

Tip: Do slow controlled moves and never work through the pain

4. Superman

  • Lie on your stomach on the floor with your arms extended out in front of you
  • Keep your forehead on the floor
  • Lift your right arm and left leg
  • Alternate with the opposite arm and leg

Tip: Do slow controlled moves and never work through the pain

5. Crunches

  • Lie on the floor with your knees bent
  • Place your hands next to your ears
  • Lift your head and shoulders off the floor
  • Push your lower back into the floor
  • Pull your tummy muscles in

Tip: Don’t pull on your head


Written by

Holly Taylor

Holly Taylor

Holly Taylor is the digital editor of Women’s Running and co-host of the Women’s Running podcast, where she shares her running journey as well as the inspiring stories of women runners all over the country. She’s never been the sporty type, but running is the first time she’s felt real joy in getting active. She loves talking about running with a community of inclusive and supportive runners, and Women's Running is the perfect space for this. She's currently aiming for a half marathon PB!

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