Free 12 minute Foundation Training lower back workout with Dr. Eric Goodman


Foundation Training by Dr. Goodman is a completely unique program to activate and enhance your Posterior Chain muscles. THIS VIDEO IS NOT FOR BEGINNERS, so please pay attention to the details and posture cues and continue only as long as is comfortable. If you are a beginner, please use the videos and resources on our website, before engaging in this workout.

Foundation Training is a non-surgical solution to reducing back pain, improving your posture and enhancing athletic performance. If you have acute or chronic back pain, want to enjoy the benefits of better posture, or simply want to become a better athlete, please visit our website, as we’re here to help.


  • nickbeanphoto
    August 24, 2016

    I heard about you through the Ben Greenfield Podcast and figured I’d give your program a shot. I purchased your book on iTunes and enjoyed reading it.
    I’ve had lower back pain since November. It started with spasms in my lower back and I wound up having my entire hip area ( front, back and sides) immobilized by burning nerve pain. That later spread to my piroformis and s-i joint and sciatic nerve.
    I spent months doing physical therapy and mobility work as well as returning slowly and carefully to my beloved yoga practice.
    Thankfully I’ve been pain free for a couple of months now and was feeling stronger and fitter. I decided to use your program as a fail-safe and to ensure that I could move onwards and upwards towards my goal of getting back to playing soccer.
    Having read your book I wanted to go through some of the exercises using your 12 minute video to perfect the techniques.
    However immediately after completing the video, a slight burning and tingling came back to the area around my piriformis, gluteus mediums/minimus, s-i joint and lower spine.
    Is this normal?
    Is this my posterior chain waking up?
    Should I keep going?
    Help. I feel like I’ve taken 5 steps back.

    • Dustin
      October 4, 2016

      I would recommend connecting with an instructor if one is in your area. Your symptoms could be fine as sometimes things react as they are being changed, however you could be doing something wrong or need some tweaks for your particular situation.

  • Matt
    July 28, 2015

    Dr. Goodman, Thanks for the great video. As a Postural Alignment Specialist and Exercise Therapist who works with athletes and non-athletes with chronic back, knee, hip, and shoulder problems, I have been a big fan of using Foundation Training exercises along with the posture exercises I use to help athletes recover proper hip function (posterior chain) and back strength. After taking clients through this video and having them do it daily at home, I’ve had many rave about the benefits and increased back strength they achieve. Keep up the great work of helping people recover from back injury, restore back strength, and return to living a pain free and active life.

  • November 16, 2014

    I notive my legs almost shake uncontrollable when doing this especially when rotating to left and right, is this normal when startibg this? Back problems all my life and getting worse. Everytime i do foundation bavk feels a little bettet….gonna half to make this daily.

    • Dustin
      December 15, 2014

      Shaking generally is a sign of weakness, as long as there is not associated pain just keep it up and you should see the shaking begin to subside.

  • November 14, 2014

    My wife and I are so impressed with the body improvements achieved over the last 3 months of using this workout 2 – 3 times per week we are going to purchase the book and video series. Thanks for posting this because otherwise we would never know how effective this training could be for improving our general fitness. I have found simply combining this vid with a Pilates for Dummies and R-Phase joint mobility routine has given me the fitness level to undertake using dumb bells, kettlebells, chinups, P90x, and 50 – 90 mile hard bike rides and not get injured as so often happened in the past. For point of reference I am 60 years old and in fairly good shape. This is taking me to the next level where injury and overuse issues are decreasing dramatically.

  • October 8, 2014

    I’ve been doing the 12-minute Foundation Training video just 1-2 times per week for the past several months. The difference in back strength is amazing!

  • October 5, 2014

    I bought the Foundation training program based on the success I’ve had with this exercise; however, after about two weeks of the training I notice a tightness and slight pain in my lower back after the basic exercises. I’ve paid special attention to doing them correctly. The only thing that helps is when I come back to this exercise. Is that strange?

  • September 8, 2014

    Both my wife (52 yrs old) and I (53 yrs old) have been doing the workout as part of a morning exercise regiment for the past 3 months. My wife had 2 back surgeries and I have experienced a broken back in high school football. Needless to say our backs have given us problems. Doing the 12 minute workout has improved our posture, core strength and ability to lift objects without straining the lower back. Really enjoying the workout and feel great benefits.

    Thank You!

  • July 29, 2014

    I just purchased the Foundation book, and started with the first back strengthening exercises. I can already feel the difference. In the beginning foundation, stepping the foot hip-distance apart, I have a tendency pronate the L foot – to roll the foot out to the side (years of wearing orthotics); should I try to keep both feet facing forward or can the toes point out? I know I should keep weight on the heels, pushing hips back, spine straight; but I’m concerned that I am aggravating the outside muscles of my feet, calves, hip – where I have the most pain. Also, should be belly be relaxed? Years of “core strengthening” mentality makes me automatically suck the belly in.

    • Dustin
      July 31, 2014

      Pronating your foot shouldn’t have any impact on the direction it is facing, we say feet facing forward so the hips are not in external rotation which hinders the benefits. You can do whatever you like with your belly, in our DVD we teach Decompression Breathing which does engage the abdominals.

  • June 24, 2014

    I like this program a lot. But I have noticed that I must use some caution when I do the side bend lunge because it can aggravate my right inguinal area when doing the left leaning lunge. The fall-out has sometimes been pain on fast acceleration running, as in tennis, but no problem on standard jogging. I have no history of hernia, but I sense that over-stretch in this fashion could be injurious. I do the Founder and several other Foundation Training exercises daily and I point my patients toward Foundation Training exercises daily. But I sometimes leave off the side bend lunge. I offer this observation and hope that other Foundation Training enthusiasts may benefit and it may evoke some feedback.

    • Dustin
      July 8, 2014

      Hi Steve, thank you for your feedback. This video was a very early version of our exercises and we don’t teach the side bend in the lunge anymore. If you have viewed our current DVD you should notice we focus more on length straight up in the Lunge Decompression. The side bend is still useful for many athletes but it should be a slight bend over with more emphasis on the height achieved.

  • June 15, 2014

    I have been doing this workout for a couple of weeks and, at times, feel better. You have your work cut out for you here. I spend 120 days (or more) skiing each season and follow that with 2500 miles on the bike. Back pain has been an issue for a solid year. I’ll let you know how it’s going as I soldier on. Thanks for this program.

  • June 14, 2014

    My chiropractor recommended this workout actually to help my shoulder, and have been doing 3 to 4 times a week. No shoulder or back problems, plus I am 56 and have been running for about 13 years. An unexpected side effect to me was that the added core strength has really helped my running. I have set personal records in the last 2 months for both the 5k and half marathon:)

  • May 25, 2014

    Thanks for your discoveries. I work with high profile track athletes and have shared this video. The two trainers who have a gym have included it with their clients with very good success. My strength has increased quite a bit for what showcases as a balanced flow of the bodies energies through all systems, no vorticies of leaking energy and the release of blocked energies. A difference I have done is the lunge, wide stance hip flexure is with weights with reps, far superior than what you would normally find in a typical gym workout. Thanks again for your insite.

  • April 29, 2014

    I recently purchased the DVD series from you and am keen to start. However apart from all the exercises clearly shown and explained, I don’t see any instructions as to how to begin, with which, for how long and then how/when to incorporate all the other exercises shown.
    Some advice or suggestions at least would be appreciated.

    thank you,

    • Dustin
      May 2, 2014

      Hey Andrew,

      There is an intro video on each disc that explains what you are asking.


      • November 5, 2014

        Hi Dustin,

        I came here because I had the exact same issue as Andrew, and it seemed to be an issue with others I asked. I re-watched the intro video you mentioned and didn’t hear any specific instructions on what to do on a day-to-day basis. When he says (for “a person looking for performance”) to spend “at least 10 days to two weeks on the first disc” does that mean to do every video on the first disc every day for 10 days to two weeks? Or just a few of the workouts every day for that duration? I can’t find anything specific on this, just those general suggestions, so any help would be appreciated. Thanks.

        • Dustin
          November 14, 2014

          We recommend spending about 20 minutes each day on the exercises, practice one video repeatedly until you feel proficient then move onto the next one. The first DVD should be learned in order, but after that it’s up to you which ones you’d like to repeat and focus on!
          You can do one workout every day or more, you can mix and match, stick with the first workouts and move up as you become stronger and more comfortable with the movements.

  • February 26, 2014

    I have been doing this 12 minutes video pretty much every morning since Dec 2013 and what can I say AMAZING! My core, posture and my entire way of life has completely changed. I’ve integrating this 12 mins into my morning yoga training and it has even me a glow in life, yes truly! Bonus, that toned body that was always 10 lbs away magically manifested wow, I feel great and look great too!
    Looking forward to your next video, this one I will be downloading, thanks again for the 12 mins morning routine that has been life changing!

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