Body Weight Low Back Exercises

Joe

3 Oct, 2021

Legs stay on the ground. Its about as direct of a lower-back exercise that you can do.

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Pick a heavy weight that you can use for 6 to 20 reps and shrug your shoulders up without bending your elbows to gain assistance from other muscles.

Body weight low back exercises. Not just a friendly greeting the good morning exercise is a phenomenal lower back weight-training move. Lower body bodyweight exercises are really easy to do at home. The powerful gluteal muscles support activities like walking running squatting and deadlifting but when they lack sufficient strength the back bares the brunt of the load.

Therefore the lower back should be worked in with legs lower body or hamstrings. You want to use only your glutes and lower back for this movement. Then push through feet squeeze glutes and reverse the movement to.

While there is no best lower back workout there certainly are some exercises which are the best to develop the lower back. The good morning is similar to a deadlift but involves bending even further through your hips so that your torso lowers to near parallel with the floor. To get a good lower back activation from it keep your back and the active foot straight.

And theyre perfect for getting in a strength workout thats both functional and effective. Pull both arms back toward your ribs keeping elbows up to form a W shape. Intermediate Bodyweight Back Exercises.

We put extra emphasis on the low back and lats as they are the powerful stabilizers of the spine. Pull-ups are fantastic to use your whole body weight to push and tone your back muscles bringing their strength and power into play. Start with a straight pull up with your palms facing away from you grip the bar with your hands shoulder width apart and then pull yourself up so your feet are off the floor and your chin clears the bar.

Start in the Superman position. While these can be very effective at training your back I deliberately left them out from this list. This is more of a leg exercise but also work the lower back.

You can do this exercise with just your bodyweight or hold a dumbbell barbell or weight plate to load the movement. Put your hands behind your head as to not use momentum. Raise your arms and chest off the floor.

This is where most people should start especially men. Depending on your set up. Also control the motion by doing the exercise slowly.

Your scapulae should be neutral or retracted but never elevated letting your shoulders roll forward. Try to pause at the peak contraction. Without changing shape of upper body hinge at hips and lower torso toward floor until chest is parallel to mat.

THESE BODYWEIGHT BACK EXERCISES PUT EMPHASIS ON THE LATS AND LOW BACK. Perform 4 to 5 sets of these at the end of your workout. There are many very advanced back exercises like the front lever pull up muscle up or the one arm pull up.

Supine Gluteal Bridge Weak gluteal muscles contribute to LBP by passing their work to the low back. You dont need lots of equipment to be able to do them and theyre especially good if you do anything like running or play sports. That increases how much your lower back muscles have to work to raise the weight.

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