Our other back exercises posted have all required some form of weight to lift or pull. Although these are the kind of exercises we would advise you use if you are looking to build muscle fast, body weight exercises can work just as good. We understand that not everyone will have access to a gym or want to step foot in a gym, so here I’ve listed and explained a few body weight back exercises you can try out.
Superman – Laying face down on the floor assume the position of a skydiver, now straighten your legs and arms. Now try to raise your arms and legs up off the floor as high as possible. Hold peak position for 1 second and return back to the start. For this exercise aim for 2 sets of 15 reps.
Supine Push Up – Lay on your back with your feet in a sit up position. Hold your arms out bent at the elbow, as if you were about to perform a bench press. Now push down on your elbows elevating your shoulders and torso off the floor hold for half a second at peak and return back down. Try 3 sets of 8 reps.
Dolphin Kick – Laying face down on a bench, hips at the end of the bench, your toes should be resting on the floor with your legs out straight and together. Grip either side on the bench with both hands tightly. By engaging your abs, glutes and lower back muscles. You lift your feet up as high as you can, at peak hold for 2 seconds then return back to the start. At all times your legs and feet should be together with your toes pointing downwards forming a point. Try 3 sets of 8 reps.
Hip Hinge – Standing up straight with feet planted just over shoulder width apart, allow your hands to rest on the side of your hips. Keeping your lower body absolutely still, bend forward at the hip. When you are at a 90 degree bend, hold the position for 2 seconds and return back to the start. In essence, this exercise is like doing an unweighted dead lift. Aim for 3 sets of 15 reps.
Reverse Snow Angel – Laying face down on the floor.Legs together and arms by your side. Perform the same motion with your arms as you would when making a snow angel, make sure your palms are facing down when you do this. Try to perform 3 sets at 10 reps per set.
What body weight back exercises do you like to do?