3 bodyweight exercises for your lower back

A strong lower back is essential for overall health and daily functions. If the muscles in this area of your body are weak, you can be at a higher risk of injuries and strains, which can lead to chronic aches, pains, and dysfunction.

Luckily, there are a number of great exercises that target your lower back and build strength and stability in these muscles. What’s even better is the fact that many of these exercises are still effective if you only perform them with your body weight and no additional weight plates or dumbbells.

Here are three bodyweight exercises for your lower back. Consider adding some of these into your daily routine.

Glute Bridges

Although glute bridges primarily target the gluteal muscles, they’re also highly effective at building your lower back muscles. All you need is a comfortable mat to perform this exercise. Lie flat on the mat with your knees bent and your feet flat on the floor.

Drive your heels and your shoulders into the ground as you push your hips upwards. Extend your hips as far as they will go and squeeze your glutes and core before lowering yourself back down to the ground.

Lying Back Extension

Back extensions are a great exercise to target the lower back muscles in isolation. You’ll need to lie flat on your stomach for this exercise.

Once you’re comfortable, begin the exercise by lifting your upper body off the ground. Hold for a second before lowering yourself back down. If you want to make the exercise harder, extend your arms up in front of your head.

Bird Dog

The bird dog is a beginner-friendly exercise that will get your lower back and core working hard.

Kneel on all fours on a comfortable pad. Lift one leg out behind you and, at the same time, extend the opposing arm straight out in front of you, parallel to the ground. Hold this for a few seconds before repeating on the other side and continuing to alternate between the two sides of your body.