Back Exercises - Bodyweight

Other ways to work your Back: Bosu Free Weight Machine Medicine Ball Resistance Tube Stability Ball Wobble Board

Exercises with your back as the primary target:

  • Back Extension

    Bend forward as far as you can comfortably to strengthen your back and hamstrings as well as stretch your hamstrings. AKA Table Top.

  • Cat Curl And Stretch

    This stretches your spine in both directions, arched and contracted, thus strengthens both sides of your body as well.

  • Modified Superman

    This is an easier version of the Superman, good for those who want to strengthen their neck and back without adding undue stress.

  • One-arm Superman

    One-arm Superman is a back exercise that strengthens each side of your back independently. It also strengthens your rear shoulders, glutes and hamstrings and stretches your lats.

  • Superman

    This exercise helps to strengthen your back which often gets overstretched and weak during daily activities like driving and typing on the computer.

Exercises with your back as a contributor:

  • Leg Extension

    This can be done anywhere, from your kitchen to standing at a bus stop, so you'll always have a reason to do them.

  • Rear Leg Lift

    This targets one of those hard-to-see, hard-to-tone areas, the backs of the thighs, without any equipment.

  • Advanced Birddog

    This can be modified to be made more difficult or less difficult depending on your ability.

  • Advanced Side Plank

    The advanced side plank is done with straight legs on one elbow to work one side of the body as well as your core balance.

  • Intermediate Side Plank

    This side plank is done with one leg straight and one leg bent to take a little bit more weight off of the working arm.

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