Lower Cross Syndrome Exercises

  • beginner level

Lower Crossed Posture - Generally characterized by increased lumbar lordosis and an anterior pelvic tilt. (NOTE: The order of the below stretches and exercises can/will vary from client to client, this is not an absolute blueprint!)

Day 1

This daily workout contains 6 exercises, you'll be doing the following exercises:

Tube walking
Sets: 3 Reps: 15

Glute bridge
Sets: 3 Reps: 12

Quadruped arm leg raise (opposite)
Sets: 3 Reps: 5

Single leg squat
Sets: 3 Reps: 12

Barbell front squat clean position
Sets: 3 Reps: 12

Abdominal draw in maneuver with single leg
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 6 exercises, you'll be doing the following exercises:

Tube walking
Sets: 3 Reps: 15

Glute bridge
Sets: 3 Reps: 12

Quadruped arm leg raise (opposite)
Sets: 3 Reps: 5

Single leg squat
Sets: 3 Reps: 12

Barbell front squat clean position
Sets: 3 Reps: 12

Abdominal draw in maneuver with single leg
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 6 exercises, you'll be doing the following exercises:

Tube walking
Sets: 3 Reps: 15

Glute bridge
Sets: 3 Reps: 12

Quadruped arm leg raise (opposite)
Sets: 3 Reps: 5

Single leg squat
Sets: 3 Reps: 12

Barbell front squat clean position
Sets: 3 Reps: 12

Abdominal draw in maneuver with single leg
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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