Loading workouts…

20 Min BACK and GLUTES Workout for better posture |

Follow-along home workout

20 Min BACK and GLUTES Workout for better posture | Perfect after a long day in the office

21 minutesMediumStrengthMobilityNo equipment

Improves posture and relieves back, neck, and glute pain.

Workout progress: 0%

About this workout

A 21-minute medium-level strength and mobility workout for the lower body, with no equipment.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

Cat–cow (bodyweight)
Half-kneeling windmill (bodyweight)
Split squat (bodyweight)
Wall sit (bodyweight)
Alternating cossack squat (bodyweight)
Kang squat (kettlebell)

Keep moving

Related lower body workouts

View all lower body workouts

15 Min STANDING LOWER BODY Workout with One Heavy Dumbbell
17 minutes
25 Min Functional Lower Body Workout | Strength and Mobility | No Equipment
25 minutes
Follow Along Warm-Up for LOWER BODY
8 minutes
Follow Along Cool Down Stretching | LOWER BODY Workout

7 minutes

30 Min Dumbbell GLUTES and HAMSTRING Workout workout thumbnail

30 Min Dumbbell GLUTES and HAMSTRING Workout

30 minutes

30 Min Dumbbell Strength | LEGS AND GLUTES Workout workout thumbnail

30 Min Dumbbell Strength | LEGS AND GLUTES Workout

30 minutes