The 7 Best Bodyweight Exercises for Your Lower-Back and A Better Posture (Beginners Home Workout)

Here are the 7 best bodyweight exercises for your lower back and a better posture, this is a workout for beginners at home that can be done by anyone without too much hassle:

Career, fast pace, sitting in a chair for a long time or vice versa, too much standing, create posture problems, signaled by terrible back pain (especially in the lower back), then hips, knees, and legs.

The back muscles offer a correct, upright posture, their training having a special importance in avoiding some problems of the spine.

Whether we work from home or the office, many of us face the same problem: an ankylosed back, or even pain. And now, since the coronavirus pandemic, it’s even more complicated because we can’t go to the gym anymore, swim, and we can’t even go for a walk to loosen our bones.

No wonder I’m telling you that we need to act before we get into desperate situations, so I’ve prepared a series of lower-back exercises that you can do at home that won’t put the unprepared to the test. physically.

Before any workout, no matter how light or strenuous it may be, it is mandatory to warm up. Warming up the muscles is not a fad, but a necessity. It is the one that protects us from accidents and prepares our body to enter the state of training.

The Internet is full of warm-up videos, so you can’t say you don’t know what and how to do it. Until you find one you like, you can use my 10-minute home full-body warm-up routine.

As I said, back muscle training is essential for maintaining a healthy back and a straight spine. If you have no experience or are not accustomed to sustained physical exertion, it is important to start with light exercise and a low number of repetitions.

We know that it can be challenging to try to work as much as possible from day one, but this way you have a good chance of getting a muscle fever that will cut your momentum for the next workout.

Back muscles and their functions

back muscles functions

Photo Source: Healthline

There are several individual muscles in the anatomy of the back and it is important to take a look at them so that we can locate them so that we can work on them later, efficiently, and develop a solid back.

The anatomy of the back includes some of the most massive and functionally important muscles in the human body. However, many people pay too little attention to them.

Your back muscles allow you to: stand up straight; support and protect the spine and help you stretch and pull your arms and torso.

Poorly developed back muscles lead to all sorts of conditions, from muscle deformities to muscle imbalances and even the well-known hunchbacked appearance.

To better understand the lower-back exercises, let’s look at their anatomy first.

Click to Learn about a professional System That Helps You Increase Your Strength, Flexibility, and Stability

Back Muscles Anatomy

back anatomy lesson 1

Photo Source: Athlean-X

The anatomy of the back includes the muscles

• Latissimus Dorsi

• Trapezius

• Erector Spinae

• Rhomboids

• Teres Major muscles

• Levator Scapulae Muscles

In the following, we will try to learn something about each of the back muscles, their location, and their functional anatomy.

Latissimus Dorsi Muscles

The Latissimus Dorsi muscles, also known as the “lats” or “wings”, are the largest and most well-known of all the back muscles.

If they are large enough, the Latissimus Dorsi muscles are responsible for the V-shape of the back, due to their prominent appearance below the axillary area and behind the ribs.

And as you can already guess, the back muscles are the most targeted by bodybuilders. However, many athletes or gym enthusiasts fail to give them the attention they need to reach their full potential.

Latissimus Dorsi muscles help you pull and stretch your arms, and support your body in a wide range of movements and situations.

Trapezius muscles

The trapezius muscles are located between the shoulders and the neck. Because they rise more than the height of the collarbone, these are the easiest muscles to see from a frontal perspective, although they extend to the lower back.

Trapezoids are made up of three sections of muscle fiber:

• Lower trapezius

• The middle trapezius

• Upper trapezius.

The trapezius is quite a complex muscle that controls the shoulder blades, those that play an important role in shrugging, moving the neck, supporting the head, and much more.

Erector Spinae muscles

The Erector Spinae muscles or spinal erectors are aligned along the spine from the lower back to its top.

Spinal erectors are the ones that allow you to flex and stretch your back in any direction you want. They also support and protect your vertebrae, which means that strong spinal erectile muscles lead to improved posture and stabilization of the torso.

Rhomboid muscles

The rhomboid muscles are located in the upper back, under the trapezius muscles. They start from the vertebrae and are inserted into the shoulder blade. Rhomboid muscles are activated when you pull your shoulder blades inward.

Teres Major muscles

The Teres Major muscles are small but important muscles of the back, located under the Latissimus Dorsi. As you can already imagine, Teres Major works in conjunction with Latissimus Dorsi, but also with the rotator cuff muscles.

Their functions include pulling the arms down and rotating them inwards.

Levator Scapulae muscles

It is a triangular muscle located on the sides of the neck.

The lifting system influences both the movement of the neck and the upper position of the back and is involved in several movements of the scapula.

The lifting muscle participates in lateral bending, which is called lateral flexion, rotation, or twisting.

Try This 12-Week Yoga Burn Challenge to Shape and Tone Your Body

Here are the 7 best bodyweight exercises for your lower back and a better posture, this is a workout for beginners at home that can be done by anyone without too much hassle:

The 7 Lower-Back Bodyweight Exercises Are:

1. Superman – 3 secs hold/ 6 reps/ 3 sets

2. Reverse Superman – 3 secs hold/ 6 reps/ 3 sets

3. Bird Dog – 3 secs hold/ 6 reps/ each leg/ 3 sets

4. Low-Plank – 20 secs/ 3 sets

5. Bridge – 3 secs hold at the top of each rep) 6 reps/ 3 sets

6. Single-Leg Deadlift – 8 reps/ each leg/ 3 sets

7. Back Extension – 3 secs hold/ 6 reps/ 3 sets

20 secs rest between sets/ 1-minute rest between exercises

So, let’s begin:

1. Supermans – 3 secs hold/ 6 reps/ 3 sets


Photo Source: Pinterest

Superman extensions are an excellent stretching exercise, an element that should not be missing from any training program. Try to perform Superman extensions before weight training because you will move your back muscles and other important muscle groups. This way, you will avoid unwanted accidents and you will be able to continue training without any problems.

This exercise is a favorite of mine: it hits every muscle in your back (and even your glutes).

How to do it:

•      To begin, lie straight and face down on the floor or exercise mat. 

•      Your arms should be fully extended in front of you. This is the starting position.

•      Simultaneously raise your arms, legs, and chest off the floor, and hold the position for 3 seconds; don’t forget to exhale during the movement.

•      Slowly begin to lower your arms, legs, and chest back down to the starting position while inhaling.

2. Reverse Superman – 3 secs hold/ 6 reps/ 3 sets

reverse superman

It’s a great exercise to work your spinal extension and your back muscles.

How to do it:

•      To begin, lie straight and face down on the floor or exercise mat keeping your hands by your side.

•      From this position you’re gonna lift your head, shoulders, chest, and feet off the ground at the same time, hold for 3 seconds, and then come back to the starting position. That’s 1 rep.

3. Bird Dog – 3 secs hold/ 6 reps/ each leg/ 3 sets

bird dog

Photo Source: Runtatstic

One of the exercises for the back, to be done at the gym but also to be done very easily at home, is Bird Dog which has very visible effects on the back.

How to do it:

• From the plank position, lean on your knees and hands, then simultaneously stretch one leg and the opposite arm, keeping them perfectly straight.

• Hold the position for 3 secs then lower and repeat with the other leg and arm. This exercise increases core strength in both the abs and back.

4. Low-Plank – 20 secs/ 3 sets

low plank

The plank is probably the most effective exercise for the legs, buttocks, back muscles, abdomen but also for those of the arms. What more could you want in just a few seconds?  

It works at the same time:

•      Arms – because you lean on them

•      Thighs – especially if you add the leg lift 

•      The bottom – as with the thighs

•      The abdomen – because it must maintain its fixed position

•      The lower back – supports the whole movement

How to do it:

•      Lie down with your feet slightly apart and stand on your toes, as when you are doing push-ups, but rest on your forearms.  

•      Very important for a correct position: tighten the abdomen and legs well, pulling them under you and sucking the belly, as it is popularly said.

•      This way, avoid bending your back too hard and risk getting injured

5. Bridge – 3 secs hold at the top of each rep/ 6 reps/ 3 sets


The bridge helps stabilize your torso and therefore your hamstring muscles, back, abdomen, and buttocks. Unlike other exercises, the bridge does not put as much pressure on the lower back and thus, this exercise is preferred to reduce back pain. It is also an ideal form for buttocks and leg workouts

Targets: The main muscles hit will be your gluteus maximus, thighs, hips, core, hamstrings, but also your lower back.

How to do it:

• Lie on your back with your arms close to your body. Bend your knees with your heels on the mattress at the hips level.

• Tighten your buttocks, thighs, and torso.

• Raise your pelvis so that your body is in a diagonal line from your knees to your shoulders.

• Be careful not to lower the pelvis to the mattress.

• The purpose of this exercise is to stay in the bridge position for about 2-3 seconds. It is important to perform the exercise correctly and be careful when you keep your body in this position.

6. Single-Leg Deadlift – 8 reps/ each leg/ 3 sets

single leg deadlift

Photo Source: Women’s Health

This is one powerful movement, and maybe is one of the best butt exercises you’re not doing. This exercise is very useful for athletes.

How to do it:

•      Stand on your right leg with your left leg in the air behind you, keeping your shoulders back and your back straight.

•      Hinge forward and reach your hands towards the ground.

•      Return to the starting position and repeat.

•      After the chosen number of reps, switch to the other leg.

The 2-Minute Morning Ritual That Helps Boost Metabolism and Keeps You Slim Naturally

7. Back Extension – 3 secs hold/ 6 reps/ 3 sets


Photo Source: Premier Sportsplex

Back (Lumbar) extensions to the floor are a strength training exercise for the lower back. This movement has the advantage of being able to strengthen the erectile muscles of the spine, better known as the lumbar region, without any equipment.

Performed regularly, this exercise will eliminate or prevent back pain by strengthening deep muscles.

How to do it:

• Sit on your abdomen, face down, toes “stuck” in the floor, bring your arms to the nape of your neck and begin to lift your body, keep your body arched for 3 seconds in the upper position and then return to the original position.

Last Thoughts:

Make it a habit to perform these lower-back exercises 2-3 times a week and you will notice that the back pain disappears, and the muscles get stronger. Then maybe your appetite will whet, and you will switch to workouts for the other muscle groups as well.

As you make sports a constant in your life, you will notice that your mood will be better, your muscles will strengthen and tone, and your body will be much more effective in fighting disease.

This post contains affiliate links. Please read our Disclaimer for more info.  

What do you guys think about my article?

Leave your thoughts below in the comment section! And if you like it don’t forget to share it, and follow me on social media Pinterest, Facebook, Instagram, Linkedin, and Bloglovin’. Thank you!

You may also like:


the 7 best bodyweight exercises for your lower back and a better posture beginners home workout 1

Leave a Reply