4 Core and Back Exercises for a Stronger Trunk

Looking for core and back exercises? The half kneeling lateral bend, QL hip drop, lateral bridge with row, and suitcase hold are four options for strengthening the sides of your trunk and learning to control sideways movement. Below, you will find a video, instructions, and ways to progress each exercise.

You do not need to do all four in one workout. Start with two exercises you can perform well and repeat them once or twice a week alongside your strength training. You will find an example routine further down.

This selection mainly focuses on lateral trunk strength. A complete back workout also includes other movements, such as rows and vertical pulling exercises, depending on your goals.

Your core includes the muscles around your trunk. During strength training, these muscles help you perform movements and control your position under load.

These exercises involve two skills:

• Moving with control: you bend sideways or lower one side of your pelvis, then return to your starting position.
• Holding your position: you stay upright or maintain a side plank while a weight challenges that position.

This allows you to load your obliques and muscles along the sides of your lower back. A regular plank can still be a useful exercise too. The right choice depends on what you want to train and which movements you can perform well.

For more background on controlling your trunk during exercise, read our introduction to core stability.

You perform the half kneeling lateral bend with one knee on the floor. Hold a weight beside your body, bend slowly toward that side, and return to your starting position.

Watch the video: half kneeling lateral bend

How to do it:

1. Place your right knee on a mat and your left foot on the floor in front of you. Choose a stance that feels stable.
2. For this variation, hold the weight in your right hand beside your body.
3. Start with your torso upright and look ahead.
4. Slowly bend to the right, toward the weight. Use a small range of motion that you can control.
5. Return to an upright position without swinging yourself back up.
6. Switch your kneeling position and the hand holding the weight to train the other side.

Starting point: 1–2 sets of 6–10 repetitions per side.

Technique tip: do not try to bend farther on every repetition. Keep the movement consistent and avoid twisting forward at the same time.

Make it easier: practice without a weight or reduce the range of motion. If kneeling on one knee is uncomfortable, choose another exercise from the list.

Make it harder: first increase the number of controlled repetitions within the suggested range. Then consider adding a small amount of weight.

For this hip drop, sit on a workout bench with one buttock supported and the other just off the edge. Lower the unsupported side of your pelvis slightly, then bring it back up. QL stands for quadratus lumborum, a muscle on either side of your lower back.

Watch the video: QL hip drop from a bench

How to do it:

1. Choose a sturdy bench that cannot slide or tip over.
2. Sit with one buttock supported by the bench and the other just off the edge. Find a stable starting position first.
3. Slowly lower the unsupported side of your pelvis a small distance.
4. Bring that side back to the starting position with control.
5. Keep the movement smooth and avoid swinging your shoulders to create momentum.
6. Turn around and repeat on the other side.

Starting point: 1–2 sets of 6–10 repetitions per side, without extra weight.

Technique tip: focus on lowering and raising one side of your pelvis with control. Avoid turning it into a large swinging movement of your whole upper body.

Make it easier: reduce the movement and use light hand support if needed. If you cannot stay seated steadily, ask a trainer to check your setup.

How to progress: first work on a smooth, consistent movement on both sides. Better control can be progress in itself; adding weight is not a required next step.

The lateral bridge with row combines a side plank with a cable row. Your aim is to keep your hips and trunk in position while your arm moves.

This combination requires more coordination. Practice a regular side plank and a separate rowing exercise first if you do not yet feel confident with both.

Watch the video: lateral bridge with row

How to perform the cable variation:

1. Set up in a side plank with your supporting elbow underneath your shoulder.
2. Hold the cable handle in your top hand. Choose light resistance and a position that allows you to row toward your ribs.
3. Lift your hips and hold your trunk in a position you can control.
4. Slowly pull the handle toward your ribs without rotating your upper body with it.
5. Let your arm return with control while maintaining your hip position.
6. Switch sides.

Starting point: 1–2 sets of 6–10 repetitions per side.

Technique tip: choose the resistance based on the whole movement. If you rotate or let your hips drop with every repetition, the combination is currently too difficult.

Make it easier: keep your knees bent and supported on the floor, or perform the side plank and row separately for now.

Make it harder: first build up the number of controlled repetitions. Then increase the cable resistance by a small amount.

During a suitcase hold, you stand still with a dumbbell or kettlebell beside your body. The weight pulls on one side while you work to keep your torso upright.

The difference between a suitcase hold and a suitcase carry is simple: during a hold, you stay in place; during a carry, you walk with the weight.

Watch the video: suitcase carry hold

How to do it:

1. Pick up one dumbbell or kettlebell and stand with your feet approximately hip-width apart.
2. Let the weight hang beside your body and keep your shoulders relaxed.
3. Stay upright without leaning toward or away from the weight.
4. Continue breathing while you hold the position.
5. Put the weight down with control and switch hands.

Starting point: 1–2 sets of 20–30 seconds per hand.

Technique tip: a heavier weight is useful only if you can maintain your position. End the set before your grip gives out or you start leaning significantly.

Make it easier: use a lighter weight or shorten the hold.

Make it harder: first work up to 30 seconds. Then consider a slightly heavier weight. To try the walking variation, start with short, controlled steps in a clear space.

The routine below is a practical starting example for additional trunk training. These numbers are not an individual treatment plan or a scientifically established optimum for these four exercises.

If you train twice a week, you can spread the exercises across two days. Initially, leave at least one day between these sessions and adjust the amount of work to fit your other exercises and recovery.

Start with one set per exercise if these movements are new to you. If that goes well and you recover adequately, add a second set. Rest for around 45–90 seconds between sets, or longer if needed to perform the next set with control.

Training once a week? Choose two suitable exercises and repeat them the following session. You do not need to squeeze the other two into the same workout.

If workout B is still too difficult, repeat workout A or choose an easier variation. The routine should match your current ability.

After each workout, record the weight, repetitions or hold time, and how the exercise felt. This helps you see whether the same exercise is gradually becoming easier.

Here is an example using the half kneeling lateral bend:

• Start with a light weight and perform 2 sets of 6 repetitions per side.
• Over subsequent sessions, work toward 2 sets of 10 while keeping the movement and level of control comparable.
• Once you can do that consistently, consider a slightly heavier weight and return to the lower end of the repetition range.

This example does not follow a fixed weekly timeline. You may stay at the same level for several workouts. For the suitcase hold, you can similarly build up the hold time before increasing the weight.

For more guidance, read our article on progressive overload.

Back pain does not automatically mean your core is too weak. In many cases of lower back pain, there is no clear cause. Thuisarts, the Dutch GP information service, recommends staying active, for example by walking or cycling, and describes exercises as a possible addition.

For chronic primary lower back pain, the World Health Organization includes exercise programs within a broader, individualized approach. This does not demonstrate that these particular four exercises prevent or resolve back pain. The appropriate level of exercise varies from person to person.

Adjust an exercise if your symptoms clearly worsen. Seek professional guidance for persistent symptoms or if you are unsure which activities you can manage.

Contact your GP or an out-of-hours GP service immediately if back pain comes with sudden weakness in a leg, numbness around your genitals or anus, an inability to urinate, or loss of bladder or bowel control.

Sources: Thuisarts — lower back pain, in Dutch and WHO — guidelines on chronic primary lower back pain.

Do these four exercises make a complete back workout?

They mainly target lateral trunk strength and control. A broader strength program also includes exercises for other muscle groups and movement directions. What you add depends on your goals and current routine.

Can I do these core exercises at home?

You can perform the suitcase hold and half kneeling lateral bend at home with a suitable weight. The hip drop requires a sturdy, appropriate workout bench. The lateral bridge with row described here uses a cable machine. Without that equipment, you can practice a regular side plank.

How heavy should the weight be?

Choose a weight that lets you complete the intended repetitions or hold time with control and a little left in reserve. A fixed weight for everyone would not be useful. If you immediately lose your position or need to swing the weight, start lighter.

Do I need to train my core every day?

No. In this example, you begin with one or two sessions per week. Consider the demands of the rest of your strength training too. Additional sessions are useful only if you recover from them and they fit your overall program.

Would you like to know which variation and weight suit you? At Aurora Personal Training in Eindhoven, we help you perform exercises and build up your training in a way that matches your experience and goals.

You train in our private gym in Eindhoven. We look at how you move, choose an appropriate starting point, and track your progress.

Book a free consultation at Aurora Personal Training.