Best Lower Back Workouts With Bodyweight For Women

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About

This routine focuses on bodyweight exercises, which utilize your own body mass for resistance instead of external weights.

These movements primarily engage the lower back, a crucial part of the core, enhancing overall strength and posture.

Targeting this muscle group, exercises may include back extensions and variations thereof to ensure effective activation.

Specific techniques are tailored for women, considering general averages of a height of 5’5”, weight of 140 lbs, and age of 34 years, though individual adaptations are encouraged.

This workout is designed to be conveniently performed at home, making it accessible without requiring specialized equipment.

The 7 Best Lower Back Exercises with Bodyweight for Women

Ranked By

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
    4
    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
    4
    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
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 5. Bridge Side to Side

    SETS LOGGED
    4,421
    Lower Back Strength
    77 mScore
    Lower Back

    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.

    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.

    Full Video & Instructions

  • 6. Bridge Up Up Down Down

    SETS LOGGED
    4,520
    Lower Back Strength
    77 mScore
    Lower Back

    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.

    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.

    Full Video & Instructions

  • 7. 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

Alternative Workouts

Alternative Workouts with Bodyweight for Women

Alternative Lower Back Workouts for Women

Alternative Lower Back Workouts with Bodyweight

Best Lower Back Workouts With Bodyweight For Women | Fitbod Workout Generator