Bodyweight Lower Back Exercises
13 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Equipment
Superman
Bodyweight
Lower back
Cat Stretch
Bodyweight
Lower back
Child's Pose
Bodyweight
Lower back
Hyperextensions With No Hyperextension Bench
Bodyweight
Lower back
Pelvic Tilt Into Bridge
Bodyweight
Lower back
Crossover Reverse Lunge
Bodyweight
Lower back
Dancer's Stretch
Bodyweight
Lower back
Hug Knees To Chest
Bodyweight
Lower back
Lower Back Curl
Bodyweight
Lower back
Standing Pelvic Tilt
Bodyweight
Lower back
Hyperextension on Flat Bench
Bodyweight
Lower back
Sphinx Pose
Bodyweight
Lower back
Upward Facing Dog
Bodyweight
Lower back
Programs with these exercises
Daily Stretching and Mobility Routine
15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.
Beginner · 7 times a week · HomeNo-Equipment Full Body Home WorkoutThree bodyweight sessions a week: squats, push-ups, lunges, bridges, supermans and planks.
Beginner · 3 times a week · Home20-Minute Beginner Home WorkoutA gentle start: six simple bodyweight moves, 20 minutes, three times a week. Incline push-ups, squats, bridges and planks.
Beginner · 3 times a week · Home