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Strength at home

Lower back strengthening workout: bird dogs to supermans, no equipment

Back strength, built in small steps. Start the face-down ladder at the hardest level you can do with 2 or 3 reps to spare, do the easier levels too, lift low and long with your neck in line, and do it 2 or 3 times a week. It isn't a treatment for back pain: if arching sends pain down a leg, leave the face-down moves out and see our back pain guide.

20 minBeginner13 movesNo equipmentHip flexors · Back · Abs · Glutes · Hamstrings · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Standing march60 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoBrisk, arms swingingEasier: Seated marchHarder: Standing band hip flexion
  2. Cat-cow8 waves, slower than feels natural
    Beginner · Back, Abs · 3D demoKeep to a pain-free rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Hip-hinge practice8 reps
    Beginner · Glutes, Hamstrings, Back · 3D demoHands in your hip creases; send your hips backHarder: Dumbbell Romanian deadlift

Base

2 rounds · Rest 30 to 60 s between rounds

  1. Bird dog, one limb at a time8 each arm and each leg
    Beginner · Abs, Back, Glutes · 3D demoMove on to the full bird dog when your back stays stillEasier: Side-lying tummy draw-inHarder: Bird dog
  2. Bird dog6 each side, 3 s hold
    Beginner · Back, Abs, Glutes · 3D demoReach long rather than high; make fists if your wrists complainEasier: Bird dog, one limb at a timeHarder: Bear crawl
  3. Glute bridge12 reps, 2 s squeeze at the top
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

The face-down ladder: your level and the easier ones

2 rounds · Rest 60 s between rounds

  1. Locust pose (Salabhasana)3 to 5 lifts, held 3 to 5 s
    Beginner · Back, Glutes, Hamstrings · 3D demoArms by your sides, neck long, eyes on the floor. Easier: lift your chest onlyEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
  2. Prone back raise, arms out to the sides10 slow reps, stopping with 2 or 3 in reserve
    Beginner · Back, Glutes · 3D demoArms out to the sides; lift only an inch or two if arching hurtsHarder: Bent-over cable rear raise
  3. Superman8 to 10 reps, 2 s hold
    Intermediate · Back, Glutes, Shoulders · 3D demoArms overhead; lift low and long, and breathe out as you liftEasier: One-legged bow (half locust)Harder: Horizontal back extension (hyperextension, Roman chair)
  4. Swimming (Pilates)20 to 30 s (optional: the hardest level)
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, quick flutters of opposite arm and leg, or 3 to 5 slow lifts each side, held 3 to 5 sEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)

Sides and front

2 rounds

  1. Knee side plank15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoMove on to the side plank when this is easyHarder: Side plank
  2. Dead bug6 each side
    Beginner · Abs, Hip flexors · 3D demoKeep your lower back gently downEasier: Dead bug heel tapsHarder: Forearm plank

Cool-down

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide if that's more comfortableHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Start at the hardest level of the ladder you can do with 2 or 3 reps to spare, or 3 or 4 in your first two weeks, as our plans advise.
  • When 2 rounds of the ladder feel easy, add a third; when 3 feel easy, move up a level. Or hold longer at your level: 5 holds of 10 s, building to 2 or 3 holds of 20 to 25 s (our editorial starting point, drawing on one study of floor back extension holds).
  • Do it 2 or 3 times a week with a day between: the UK osteoporosis consensus asks for back-strengthening at least twice a week.
  • This isn't a treatment for back pain. With back pain, discomfort up to about 5 out of 10 that settles within about an hour and is no worse the next morning is acceptable; if arching sends pain, tingling or numbness down a leg, leave out the face-down moves. Our back pain guide covers treatment and its warning signs: call 999 for back pain with numbness around your genitals or bottom, new trouble peeing or pooing, or weakness or numbness in both legs.
  • With osteoporosis and spinal fractures, or a curved upper back, stay with the locust, lifting only a little, 3 to 5 holds of 3 to 5 s, and ask a physiotherapist before the superman, as its move page says.
  • Pregnant? Once lying face down is uncomfortable, do the bird dog levels only, or use our pregnancy strength workout.
  • Stop and get medical help for chest pain or pressure, unusual breathlessness, dizziness or fainting.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the lower back strengthening workout: bird dogs to supermans, no equipment take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 8 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.