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Mar 18, 2020 · 1. Prone Back Extension. Your lower back muscles pull your upper body off of the ground in this body weight exercise. HOW TO DO IT: Lie on the ground on your stomach with your legs straight. Raise your head, shoulders, and chest off of the mat. Pause for one second and then lay back down on the mat.
Aug 12, 2011 · To work your back muscles at home, do body-weight exercises like reverse snow angels, hip hinges, wall slides, and pull-ups. You can also try doing standing push-ups and thrusters using a broomstick if you don't have a weight bar at home.87%(19)
This at-home back exercise is all about control. To get the most out of the move, focus on eliminating momentum and utilizing your back rather than arm muscles. Holding a pair of light-weight dumbbells, stand with feet hip-width apart, knees slightly bent. Shift hips back as you lower torso until nearly parallel with the ground.
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