Best Beginner Lower Back Workouts With Bodyweight

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About

This workout focuses on exercises tailored for beginners aiming to strengthen their lower back muscles.

Bodyweight movements are utilized, making equipment unnecessary for resistance though some might aid positioning.

Beginners with under a year's experience will find these movements straightforward yet effectively challenging, with modifications available to suit individual strength levels.

The lower back, as part of the core, is engaged in nearly every physical movement and is emphasized with targeted actions such as back extensions.

Perfect for at-home setups, this workout provides a foundation for improving strength while minimizing injury risks.

Workout 1

Lower Back

The 5 Best Beginner 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
Superman demonstration video — proper form for this exercise.
SETS LOGGED
5,438,343
Lower Back Strength
100 mScore
Lower Back
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.
How to do it
1. Lie face down with your arms stretched out above your head and legs straight.
2. Tighten your core by breathing into your belly and activating your abs.
3. Lift your arms and legs a few inches off the ground together, keeping your ears between your biceps.
4. Hold for a moment, then lower your arms and legs back down.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
2. Superman Hold
Superman Hold demonstration video — proper form for this exercise.
SETS LOGGED
2,325,960
Lower Back Strength
83 mScore
Lower Back
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.
How to do it
1. Lie flat on your stomach with your elbows bent at 90 degrees.
2. Lift your arms, chest, and legs off the floor.
3. Hold this position for the specified time.
Full Video & Instructions
3. Superman with Scaption
Superman with Scaption demonstration video — proper form for this exercise.
SETS LOGGED
1,802,042
Lower Back Strength
91 mScore
Lower Back
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.
How to do it
1. Lie flat on your stomach with your elbows bent at 90 degrees.
2. Lift your arms, chest, and legs off the floor.
3. Hold this position while moving your arms forward and squeezing your shoulder blades together.
Sets, Reps, Weight
1
7reps
2
7reps
3
7reps
Full Video & Instructions
4. Alternating Superman
Alternating Superman demonstration video — proper form for this exercise.
SETS LOGGED
939,748
Lower Back Strength
94 mScore
Lower Back
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.
How to do it
1. Lie face down on the floor with arms extended in front and legs straight behind you.
2. Lift one arm and the opposite leg up while tightening your back and glutes.
3. Hold for a moment, then lower your arm and leg back down.
4. Switch sides and repeat for the desired number of repetitions.
Sets, Reps, Weight
1
6reps
2
6reps
3
6reps
Full Video & Instructions
5. Australian Crawl
Australian Crawl demonstration video — proper form for this exercise.
SETS LOGGED
65,319
Lower Back Strength
72 mScore
Lower Back
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.
How to do it
1. Lie face down on the floor or mat.
2. Engage your core, keeping your back straight and chest lifted.
3. Raise your chest and legs off the ground.
4. Kick your legs up and down, keeping your feet a few inches off the ground.
5. Alternate reaching one arm forward while pulling the other arm back, simulating freestyle swimming.
6. Continue this movement for the set time.
Full Video & Instructions