Best Beginner Lower Back Workouts With Bodyweight
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
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Generate My PlanThe 5 Best Beginner Lower Back Exercises with Bodyweight
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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, Weight18reps28reps38reps2. 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, Weight17reps27reps37reps4. 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, Weight16reps26reps36reps5. 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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