Bodyweight · Lower Back
There are 4 bodyweight exercises for the lower back here: 2 compound movements and 2 isolation exercises, all beginner level. Good places to start: Hyperextensions and Reverse Plank. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
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The erector spinae are columns of muscle running either side of the spine from the pelvis to the skull. In the lower back they extend the spine and keep it stable while the hips do the bending in lifts such as deadlifts and good mornings. The glutes and hamstrings work closely with them in every hinge.
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With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
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Beginners can start with bird-dog or Superman variations and bodyweight hyperextensions, then move to a Romanian deadlift. One hinge movement per lower-body session is enough for most people.
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Beginner isolation bodyweight exercise for the lower back, also working the hamstrings and glutes.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner isolation bodyweight exercise for the lower back.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
Free GymStreak calculators that go with lower back training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
