Back Safety

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Bar Method is known for being one of the safest and most effective exercise classes out there, especially for people with back concerns. This 20-minute class will take you through a variety of classes that are safe for your back alignment. Emma, Hoddy, Burr and Mason will get you setup and guide you through a fun and challenging class that keeps your core stable and your posture muscles engaged without putting any stress on your back.

You will need a towel or small mat.

Start your warm-up with Emma:

Start warming up your back with a plank and lat pulls in 2nd position.


  • Works your core muscles.
  • Improves your posture.
  • Tones your rhomboids, lats, quads and glutes.
  • Right into seat work with Hoddy:

    Challenge your body to stay vertical and grip your seat for standing seat in a narrow V stance.


  • Transforms your body from your shoulders to your knees.
  • The tuck elongates your legs and flattens your abs.
  • Trains your body to keep vertical alignment.
  • Keep your heart rate up during thigh:

    Burr will guide you through 3 sets of thigh work starting in a parallel position, then placing your feet in a narrow V stance and finishing with your legs tight together.


  • Slims your inner thighs.
  • Burns lots of calories.
  • Narrows your quads.
  • More Seat work with Mason:

    Move into kneeling seat-work with your towel or small mat and shape your seat and hamstrings with this targeted glute exercise.

  • Shapes your hamstrings.
  • Lifts your glutes.
  • Keeps you in a vertical position for back safety.
  • Wrap up class with back dancing and final stretch:


  • Lifted and carved seat muscles.
  • Healthier lower back and hips.
  • Release from stretch.
  • Better performance from your body the next time you work out.
  • Tags: bar, barre, exercise, health, muscles, posture, stretch, tone