Bodyweight Workout for Lower Back Strength

Bodyweight Workout for Lower Back

Without including a bodyweight workout for lower back strength into a comprehensive workout program, you're putting yourself at a disadvantage.

This workout can be performed anywhere. Minimal equipment is needed at home or in the gym.

Skip ahead to the bodyweight workout for lower back.

Just as you can't build a sturdy house without a solid foundation, similar is true of your body (the house) and your lower back (the foundation).

The prevalence of back pain is a global issue.

Akila et al. (2024) suggest "CLBP (Chronic lower back pain) affects more than 500 million people globally" (p. 2).

Your Lower Back Is a Key Part of Your Core

6-pack abs and abs in general get all the attention, glory, and fascination.

It's essential to keep them strong through targeted, abdominal exercises. Yet, overemphasis on training of that area can leave other parts of your core, like your lower back muscles, neglected.

When that happens, muscular and structural imbalances can occur. These can lead to movement dysfunction, which can be precursor to acute and chronic pain and/or injury.

Think of the Tires On Your Car

4 Car Tires

An analogy I use is that of over- and under-inflated tires on your car.

An over-inflated tire, one that's been overemphasized, relates similarly to our example of core training that prioritizes, to imbalance, those 6-pack ab muscles. It may appear to be formidable, yet:

  • It wears differently
  • Has its own risks of sustainability, and
  • Puts unnecessary pressures on the other 3 tires

The under-inflated tire, whether the others are properly-inflated or 1 or several are over-inflated, carries its own burdens and potential, negative consequences.

  • It's less able to withstand outside pressures
  • It's more prone to rupture, and
  • It overburdens surrounding structures trying to pick up the slack

Neither situation is ideal. All tires would be better-served with more harmonious inflation. And, your core musculature would be, too, with more-balanced attention to each of its areas in fitness program design.

That's enough Science and auto-shop talk for now. Let's get to your bodyweight workout for lower back strength!

Disclaimer

As detailed in our Terms of Service and Privacy Policy, by engaging in any physical activity or exercise program with Adelante Fitness, you acknowledge and agree that you have consulted with your medical professional and have obtained medical clearance to participate. The workouts and training programs shared on AdelanteFitness.com and in our newsletter contain only recommendations and are intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

Your Bodyweight Workout for Lower Back Strength

Bodyweight Workout for Lower Back

3 Exercise Circuit for Lower Back

For this workout, there's minimal equipment necessary. For select exercises, if you're working out at home, you can use a step or couch. If you're working out at the gym, you can substitute a bench, medicine ball, or stability ball.

Exercise

A1) Straight Leg Bridge

Notes

30-second hold

Rest your heels on an elevated surface (e.g. - step, couch, bench, stability ball). Keep your ankles and knees relaxed. Press heels into surface, lift your hips from the ground, exhaling as you lift. When there is a straight line from your heels, through your hips, to your shoulder blades, hold that position, breathing normally throughout, for 30 seconds. After 30 seconds, control your descent to the ground.

Exercise

A2) Cat/Camel

Notes

10 repetitions

Begin on your hands and knees, with wrists directly underneath your shoulders and your knees directly underneath your hips. To perform the cat movement, exhale and round your back towards the ceiling, creating a cat-like arch. Pause momentarily. Then, to perform the camel movement, inhale and drive your belly towards the floor, lifting your head, so your eyes are straight ahead. Hold momentarily. Continue to move between the cat and camel positions for a total of 10 repetitions. Exhale as you move into cat, inhale as you move into camel.

Exercise

A3) Bird Dog

Notes

16 repetitions (8 each side)

Begin in the same position as you started the Cat/Camel exercise. Engage your core and prepare your focus on maintaining a neutral spine throughout the exercise. Reach ahead with your left arm, straight in front of you, with fingertips leading the way, while extending your right leg behind you, pressing your heel toward the far wall, and creating a straight line from fingertips to heel. Pause momentarily, ensuring you can balance in that position. Control your return to the starting position, then repeat on the opposite side, with right arm and left leg. Perform 8 repetitions on each side, alternating sides, for 16 total repetitions. Exhale on your reach, and inhale on your return.

Description

Perform 2-3 rounds of the circuit, with zero rest between exercises, and 30-90 seconds between rounds.

Recommendations

This circuit can be performed anywhere within your routine - beginning, middle, or end. However, we recommend placing it after a general warm-up before getting to the meat and potatoes of your workout.

Benefit

According to Akili et al. (2024), "lumbar stabilization exercises may be particularly beneficial for patients with CLBP (Chronic lower back pain)" (p. 5).

For those who are asymptomatic or without back pain, it stands to reason that incorporating stabilization exercises and other movement-based exercises of these types can lend to a strong foundation of lower back and core.

Questions or Stories

Have a question about this workout? Did you give it a try and want to tell us how it went?

Share your question or story here!

Disclaimer:
This training program contains only recommendations and is intended to be used for educational purposes only. Actual exercises, volumes, and intensities are undertaken at the user's sole discretion and are performed at the user's own risk. Adelante Fitness LLC makes no express or implied warranties regarding this content.

Yours in fitness,
Boh

David Bohmiller

David Bohmiller, MBA, MS, CSCS, TSAC-F
Founder and Lead Trainer at Adelante Fitness LLC
(He/him/his)

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References

Akila, B., Ramana, K., Kamalakannan, M., & Anitha, A. (2024). Effectiveness of Lumbar Stabilization Exercise in Improving Lumbar Spine Endurance by Using Sorenson's Test and EMG Analysis for People with Chronic Low Back Ache. Indian Journal of Physiotherapy & Occupational Therapy, 18, 1-6. https://doi-org.ezproxy.snhu.edu/10.37506/88fja622

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