Best Advanced Lower Back Workouts With Bodyweight
About
This workout comprises highly engaging exercises targeting the lower back muscle group, which supports many fundamental movements and complements the core.
Bodyweight exercises are utilized, leveraging your own weight for resistance without additional equipment, although some setups may assist with positioning.
These advanced exercises provide effective challenges, incorporating complex techniques suitable for individuals with over four years of weight-training experience.
Movements include variations designed to strengthen and enhance the defined muscles of the lower back.
Accessible at home, this routine serves fitness enthusiasts aiming to improve their strength and stability.
Workout 1
Lower Back
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Generate My PlanThe 7 Best Advanced Lower Back Exercises with Bodyweight
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Superman
SETS LOGGED5,438,343Lower Back Strength100 mScoreLower BackThe Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.
How to do it
The Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.
Sets, Reps, Weight19reps29reps39reps49reps2. Superman Hold
SETS LOGGED2,325,960Lower Back Strength83 mScoreLower BackThe Superman Hold is a great exercise for strengthening your lower back and improving core stability. You lie on your stomach and lift your arms, chest, and legs off the ground, holding the position to build endurance.
How to do it
The Superman Hold is a great exercise for strengthening your lower back and improving core stability. You lie on your stomach and lift your arms, chest, and legs off the ground, holding the position to build endurance.
3. Superman with Scaption
SETS LOGGED1,802,042Lower Back Strength91 mScoreLower BackThe Superman with Scaption is a back exercise that strengthens your lower and upper back muscles. You'll lift your arms, chest, and legs off the ground while moving your arms to enhance the workout.
How to do it
The Superman with Scaption is a back exercise that strengthens your lower and upper back muscles. You'll lift your arms, chest, and legs off the ground while moving your arms to enhance the workout.
Sets, Reps, Weight18reps28reps38reps48reps4. Alternating Superman
SETS LOGGED939,748Lower Back Strength94 mScoreLower BackThe Alternating Superman is an exercise that strengthens the lower back, glutes, and core by lifting opposite arms and legs. It helps improve balance, coordination, and posture while engaging stabilizing muscles.
How to do it
The Alternating Superman is an exercise that strengthens the lower back, glutes, and core by lifting opposite arms and legs. It helps improve balance, coordination, and posture while engaging stabilizing muscles.
Sets, Reps, Weight17reps27reps37reps47reps5. Bridge Side to Side
SETS LOGGED4,421Lower Back Strength77 mScoreLower BackBridge Side to Side is a modified bridge exercise that adds side movement. It mainly works your glutes and core while also improving hip stability by engaging stabilizing muscles.
How to do it
Bridge Side to Side is a modified bridge exercise that adds side movement. It mainly works your glutes and core while also improving hip stability by engaging stabilizing muscles.
6. Bridge Up Up Down Down
SETS LOGGED4,520Lower Back Strength77 mScoreLower BackBridge Up Up Down Down is an exercise that strengthens your glutes, hamstrings, and core while improving stability. You start in a bridge position and move your arms up and down to engage your core more effectively.
How to do it
Bridge Up Up Down Down is an exercise that strengthens your glutes, hamstrings, and core while improving stability. You start in a bridge position and move your arms up and down to engage your core more effectively.
7. Australian Crawl
SETS LOGGED65,319Lower Back Strength72 mScoreLower BackThe Australian Crawl is a basic exercise that helps strengthen your back using just your body weight. It's suitable for beginners and requires little space, making it a great way to improve your pulling strength safely.
How to do it
The Australian Crawl is a basic exercise that helps strengthen your back using just your body weight. It's suitable for beginners and requires little space, making it a great way to improve your pulling strength safely.
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