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.

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

    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

    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, Weight
    1
    8reps
    2
    8reps
    3
    8reps
    Full Video & Instructions

  • 2. Superman Hold

    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

    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.

    Full Video & Instructions

  • 3. Superman with Scaption

    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

    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, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    Full Video & Instructions

  • 4. Alternating Superman

    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

    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, Weight
    1
    6reps
    2
    6reps
    3
    6reps
    Full Video & Instructions

  • 5. Australian Crawl

    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

    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.

    Full Video & Instructions

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