* Stretching exercises are not included in this list!

Bodyweight Back Exercises Without Weights And Equipment

Superman / Superwoman

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
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Renegade Row With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major, Latissimus Dorsi, Triceps
auxiliary muscles:Hand Flexors, Trapezius, Teres Muscles, Deltoids, Rectus Abdominis, Biceps
required:Towel
level:Normal
type:Strength - isometric
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Push And Pull With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Triceps, Pectoralis Major, Latissimus Dorsi
auxiliary muscles:Trapezius, Teres Muscles, Deltoids, Hand Flexors, Hand Extensors
required:Towel
level:Easy
type:Strength - isometric
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Plank With Alternating Arm And Leg Raise

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:Obliques, Quadriceps, Hamstrings
required:Nothing
optional:Fitness Mat
level:Hard
type:Strength
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Crab Kick

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Lower Back, Hamstrings, Glutes
auxiliary muscles:Triceps, Trapezius, Quadriceps, Adductors, Abductors, Deltoids
required:Nothing
optional:Fitness Mat, Weight Cuffs
level:Normal
type:Strength, Plyometrics, Cardio
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Prone Cobra

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Trapezius, Rectus Abdominis, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
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Reverse Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Deltoids, Rectus Abdominis, Hamstrings, Calves
required:Nothing
optional:Fitness Mat
level:Easy
type:Strength - isometric
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Plank With Leg Raise

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Rectus Abdominis
auxiliary muscles:Hamstrings, Glutes, Trapezius, Obliques, Quadriceps
required:Nothing
optional:Fitness Mat, Weight Cuffs
level:Normal
type:Strength
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Shoulder Blade Squeeze

HumanmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles
required:Nothing
level:Easy
type:Strength - isometric
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Turkish Get-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Obliques, Quadriceps, Hamstrings, Lower Back, Glutes, Rectus Abdominis
auxiliary muscles:Hand Extensors, Trapezius, Deltoids, Triceps, Hand Flexors
required:Nothing
optional:Kettlebell, Workout Partner, Dumbbell
level:Hard
type:Strength
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