Videos
Instructions
- Lie face down on a mat with arms extended forward and legs straight.
- Simultaneously lift your arms, chest, and legs off the ground to form a bow shape.
- Cross your arms and legs slightly inward toward the midline and return to neutral.
- Hold the raised position briefly and maintain control throughout the movement.
- Slowly lower back to the starting position and repeat.
Technical Tips
- Engage your core and glutes to stabilize the spine.
- Avoid jerky movements; maintain a smooth controlled lift and crossover.
- Keep your neck in line with your spine by looking down at the mat.
- Do not overextend the lower back—focus on a balanced lift of upper and lower body.
Breathing Tips
- Inhale before lifting your body off the floor.
- Exhale as you lift into the bow position and perform the crossover.
- Inhale again as you return to the starting position.
Medical restrictions
- Lower back injuries
- Recent spinal surgery
- Severe lumbar disc issues
- Pregnancy after the first trimester
Description
The Back Bow Crossover is a bodyweight floor exercise designed to build static strength and endurance in the posterior chain. Performed lying face down, it involves lifting the chest, arms, and legs simultaneously off the ground while introducing a slight inward crossover of limbs. This movement not only reinforces lower back and glute stability but also improves postural alignment and spinal control. The crossover variation adds a dynamic stability component, engaging the core and inner thighs more actively. Ideal for beginners and those seeking a low-impact strengthening option, the Back Bow Crossover is a fundamental part of rehabilitation routines, mobility-focused workouts, and core strengthening programs. It is especially effective in enhancing body awareness and reinforcing anti-rotational control through static holds. Regular inclusion of this exercise can help reduce the risk of back pain and improve movement efficiency in functional and athletic contexts.
What muscles do I work with the Back Bow Crossover?
The Back Bow Crossover primarily targets the back muscles, especially the lower back, while also engaging the glutes, abs, and inner thighs for stability and control.
Can I do the Back Bow Crossover without any equipment?
Yes, the Back Bow Crossover is a bodyweight exercise that requires no equipment, making it ideal for home workouts and travel routines.
Is the Back Bow Crossover safe for beginners?
Yes, the Back Bow Crossover is a beginner-friendly movement that builds foundational strength and posture control with minimal joint stress.
How long should I hold the Back Bow Crossover position?
Holding the position for 10 to 30 seconds per repetition is effective for building endurance and stability, depending on your fitness level.
Will the Back Bow Crossover help with lower back pain?
When performed correctly, the Back Bow Crossover can strengthen the lower back and support better posture, which may help alleviate mild back pain.