This 8 Best Back Workouts At Home With No Equipment provide special fitness tips to keep your back stronger, well
toned and supple. These back workouts are modified to suit your comforting needs; not in a gym but at home, park,
hotel room, and any other place of comfort. An interesting fact? It does not require any equipment.
Matthew Wert, MD, an Orthopedic Surgeon and Director of sports medicine at New York Methodist Hospital confirms the benefit of back workouts when he opines that “back strengthening exercises are crucial to maintaining functional movement and preventing back injuries for all populations.” There’s no doubt about this truthful statement.
Sitting on a chair working all day, bending over to tie your shoes, or even carrying your backpack or purse, etc, can
affect your back negatively. Hence, a few strengthening bodyweight moves and stretches will ensure your back is in
top shape, no matter what your schedule.
Here are exercises you can do at home, without any equipment, that will definitely give you a fitter, more supple
back. The 8 Best Back Workout At Home With No Equipment is best for targeting the lats, rhomboids and lumbar
muscles in your lower back. These back workouts will also stabilize and support the spine at your lower back. Like I
said earlier, it does not require any heavyweight equipment.
8 Best Back Workouts At Home With No Equipment
1. Dolphin Kicks
Dolphin kicks back workout is an intermediate lower body exercise. This workout targets the lower back and hips.
How to do Dolphin Kick
- Lie on your stomach on an elevated surface ( bench works better with this move)
- The crease of your hip should be at the edge of the bench or the elevated surface.
- Straighten your legs by squeezing your glutes and engaging your abs.
- Lift your legs as high as you can while keeping them straight, and lower them with control back down to just below the hips to complete one rep
- Do three reps
Benefits of Dolphin Kick
- Dolphin kick engages your hamstrings, glutes and lower back muscles. Adding resistance to this range of motion helps improve your technique by providing you with the positive muscle reinforcement to make you more efficient.
- Dolphin kick increases your ankle’s adaptation to a more efficient flutter and dolphin kick.
- This lower back workout reduces shoulder stress, lessens the load on your upper body and allows you to work on improving technique.
2. Reverse Snow Angel
Reverse snow angel is a strength exercise for the shoulder external rotators and stabilization musculature This
workout targets the hamstrings, glutes, core, hip, etc
How to do Reverse Snow Angel
- Position yourself face-down on the ground with arms at your sides and palms facing down.
- Peel your shoulders and hands a few inches off the ground by pinching your scapulae together and engaging your fats and rhomboids in your mid-back.
- Keep your head faced down, in slow, controlled motion. Then, bring your arms up past your shoulders and up to your ears until your thumbs meeting directly above your head.
- Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats, shoulders.
- Then return to the original position.
Benefits of Reverse Snow Angels
- This back workout strengthens the upper back.
- This move improves body posture.
- Snow angel back workout decreases shoulder and neck pain.
Superman back workout is a strength exercise that prevents back pain, builds back and core strength. This back
exercise repairs bad posture. This workout engages your abs.
How to perform Superman workout
- Lay face-down on a mat on flat surfaces, with arms outstretched.
- Keep your hands and arms straight throughout the exercise.
- Raise your hand and legs 4-5 inches off the ground.
- Hold for 5 seconds, then, return to starting position.
Benefits of Superman back Workout
- Superman back workout increases body strength and flexibility.
- It improves posture and tones back muscles.
- Superman workout strengthens the posterior chain.
4. Hip Hinge
Hip Hinge, a back workout is a movement that involves keeping your shins perpendicular to the ground, bending
over by swinging at the hips, and keeping your spine aligned. It targets the erector spine (low back), abductors,
quadriceps muscles, hamstrings, etc
How to do Hip Hinge
- Stand tall with your feet hip to shoulder width apart, and your arms at your sides.
- Keep your knees soft so they have a slight bend, and maintain this knee-position from start to finish.
- Tense your thighs, glutes, and abs, and pull your shoulders down.
- Keeping your lower back naturally arched, push your hip and hamstrings back as far as you can and lower your torso by bending at your hips.
- Try to lower your torso until it’s parallel to the floor.
- Reverse the movement, push your hips forward, and return to the starting position.
Benefits of Hip Hinge
- The move helps you to perform some task such as bending over and picking things up.
- This back workout help to strengthen your core, which may lead to reduced back, improved balance, and better flexion.
- It boosts your fitness and athletic performance.
The plank is one of the best exercises you can do for your core. This back workout engages your back, arms,
shoulders, glutes, and hamstrings.
How to do Side Plank
- Lie on one side with the legs stacked on top of one another then prop the body upon the hand or elbow while keeping the feet stacked.
- Modify the position by raising the opposing arm or leg in the air to make the plank more difficult, or make the move easier by crossing the upper leg in front of the body for additional support.
Benefits of Plank exercise
- Plank workout builds isometric strength to help sculpt your waistline.
- It maintains good posture.
- It strengthens the lower back.
6. Cat Stretch
This is one of the best exercises you can do for a well defined back.
How to do Cat Stretches
- Position yourself on the floor on your hands and knees.
- Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop
- Hold for 15 seconds
Benefits of Cat Stretch
- Brings flexibility to the spine
- Strengthens wrists and shoulders
- Relaxes the mind
7. Bridge Pose
Bridge pose is a chain workout that engages your abs but offers even more benefits for your butt, hips, and lower
How to do Bridge Pose
- Lie on the back with your hands at your sides, knees bent, and feet flat on the floor under your knees.
- Tighten your abdominal and buttocks muscles.
- Raise your hips to create a straight line from your knees to shoulders.
- Squeeze your core and pull your belly button back toward your spine.
- Hold for 20 to 30 seconds, and then return to your starting position.
- Complete at least 10 reps
Benefits of Bridge Pose
- It stretches the stabilizers of the posterior chain.
- Also, it maintains body stability.
- It improves body posture.
8. Back Extensions
Back extensions are excellent workouts for back toning. This workout stretches and strengthens your lower back.
How to do Back Extension
- Lie on a mat on your stomach and straighten your legs behind you.
- Place your elbows on the ground and slide your shoulders down.
- Lift your upper back, pressing your hips into the mat.
- Keep your head and neck neutral.
- Hold for 30 seconds.
- Lower to starting position.
- Complete 3 sets
Benefits of Back Extension
- Performing the back extension exercise reduces back pain
- Back extension brings about flexibility in the body system
- Back extension exercise increases your ability to coordinate movement through your lower back.
Getting your back well toned through effective workouts provides a body with strong backbone for good posture. All
the back workouts discussed here are very easy to perform and require no equipment. You can perform them freely
in your home with family and friends to make it more fun.