Back Exercises You Can Do at Home

Posted on Aug 18 2014 - 10:00am by Guest Post

This guest article was authored by Sergeant Michael Volkin, inventor of Weight Loss Stack 52 and Strength Stack 52 weight loss and fitness cards


Come on, you know where the back machines are in your gym right? Well if you don’t, it’s the group of machines that rarely have anyone on them. That’s because people like to work muscle groups that get attention, like biceps and abs. However, those with strong backs will be the first to tell you it is one of the most important muscle groups on your body, not only for posture, but for any type of athletic movements.

Facts about your back muscles:

  • Your back muscles are the second strongest muscle group in your body; only your legs have more power.
  • A wide back creates the illusion of having a much smaller waist than you actually do. Therefore you look a lot trimmer than you really are.
  • Back training burns more calories than most exercises because they are the second biggest muscle group in the body.
  • For athletic movements, a strong back will enable you to throw further, climb and pull higher, or punch harder.
  • The lower back is used in nearly every exercise that you do for your entire body.

So, how do you exercise your back if you don’t have access to gym equipment? Easy, just follow the below workout I designed for you. Feel free to add or take away reps if the exercises are too easy or difficult for you.

Supermans – 1 set – 8 reps – video link

Lay face down with your arms out straight in front of you. Raise your arms and legs 6 inches off the ground. Hold for 3 seconds and return to the starting position.

I Pose Pump – 1 set – 18 reps – video link

Lay face down with your arms extended by your side. Raise your arms and legs 6 inches off the ground. Pump your arms up and down.

T Pose Pump – 1 set – 25 reps – video link

Lay face down with your arms extended outward. Raise your arms and legs 6 inches off the ground. Pump your arms up and down.

Bird dog – 1 set – 8 reps – video link

On your palms and knees with your eyes facing the ground, raise one arm and the alternate leg in line with your back. Hold for 3 seconds. Every two times you raise your leg is one rep.

Bridge– 1 set – 8 reps – video link

Lay on your back with your knees bent and feet hip-width apart. Put your arms at your side and lift your hips. Hold for 3 seconds and return to starting position.

There you have it, 5 back exercises you can do anywhere and anytime without any equipment. Of course, if you have a gym membership you could add many more back exercises to this workout, such as lat pull downs and pull ups. Always be sure to stretch your back after a workout to reduce soreness and stiffness.


This article was authored by Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards and the all new Weight Loss Stack 52, the most fun and unique way to lose weight. 


Disclosure: Budget Earth did not receive compensation for this guest. All opinions are those of said author and may differ from our readers’ opinions.

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10 Comments so far. Feel free to join this conversation.

  1. Le Khang August 19, 2014 at 2:09 am - Reply

    Thanks for the review, it’s very informative. I’m glad to share it

  2. Shannon August 19, 2014 at 1:12 pm - Reply

    Thank you for sharing these back exercises. I did not know all of these important facts about the back.

  3. Barrie August 19, 2014 at 4:20 pm - Reply

    So glad there are videos to assist with how to do these exercises. I am trying to build up lower back muscles to help support my core muscles. Thanks for the information!!

  4. Amanda August 20, 2014 at 10:48 am - Reply

    thanks for this review! I am going to share these tips with my husband who has back problems and needs to be exercising his back 🙂

  5. lisa August 20, 2014 at 5:05 pm - Reply

    I should do some of these. I tend to pull muscles in my back very easily.

  6. Haroon Khan August 21, 2014 at 10:04 pm - Reply

    Thanks for the information! And I am glad for the extra videos for additional assistance.

  7. Laura Witte August 22, 2014 at 2:47 am - Reply

    I’ve had a back injury for over 15 years. It’s nice to have some new stretches to help keep me limber and prevent the ashes and pains as much as possible. 🙂

  8. Veronica Lee August 22, 2014 at 12:50 pm - Reply

    I have back problems and would love to do some of these. Thank you so much for sharing.

  9. AMy M August 28, 2014 at 12:41 pm - Reply

    I need these. Thanks for the inspiration!

  10. Kate F. August 28, 2014 at 11:23 pm - Reply

    Thanks for sharing! I’m always looking for easy exercises to try.

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