When most people think of back strengthening exercises, they often think of pulldowns, rows, or pull-ups. However, the equipment needed for these exercises is not always available. Alternative exercises can help strengthen the muscles of the back, without the need for equipment. The key is understanding which exercises train the back muscles and how each exercise is performed.
Bird Dog
Start by kneeling on the floor. Lower your upper body to the floor, placing your hands on the floor slightly wider than shoulder-width. Your back should be parallel to the floor. Extend your right hand in front of you so that it is parallel to the floor while simultaneously extending your left leg behind you, also becoming parallel to the floor. Hold this position for up to 30 seconds before returning to the starting position. Extend your left arm and right leg in the same manner and hold for the same amount of time. Repeat the movement sequence for two to three sets. Manipulate the amount of time you use to manipulate the intensity of this exercise.
Back Crunches
Start by lying on the floor, face-up, with your elbows at a 90-degree angle and hands reaching forward. Slowly raise your chest and thighs off the ground, as high as you can, to fully contract your lower back muscles. Pause briefly before returning to the starting position, on the floor, to complete the first repetition. Repeat the movement for 10 to 12 repetitions over two to three sets to fully train the back. As an exercise adaptation, rather than performing repetitions, maintain the raised position for up to 30 seconds before returning to the starting position. If performing the exercise for time, repeat the movement for two to three sets.
Reverse Leg Lifts
Reverse leg lifts can be performed on a table, bench or any leveled surface that allows your legs to hang off the edge with your upper body flat and stable on the surface. Grip the surface you are lying on with your hands to fully stabilize your upper body. Keeping your legs straight, and knees fully extended, slowly raise your legs to a height that they are parallel to the floor to fully contract your lower back muscles. Briefly pause, then slowly lower your legs to the starting position to complete the first repetition. Repeat the movement for 10 to 12 repetitions over two to three sets. As an exercise adaptation, rather than performing repetitions, maintain the raised leg position for up to 30 seconds before returning to the starting position. If performing the exercise for time, repeat the movement for two to three sets.
References
- "NSCA's Strength and Conditioning Journal"; Exercise: Bird Dog; John F. Graham, MS, CSCS*D; December 2009
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
Member Comments