Doing the shoulder bridge with one leg off the floor is a great exercise for your back and glutes.

Step 1: Start by lying on the floor, on your back, knees bent, feet flat on the floor.

Pressing your elbows and shoulders into the floor, press your pelvis upward to form the bridge position. As before, your body should form a straight line from your knees to your shoulders.

Then, tense your glutes and lift one leg off the ground so it is straight out in front of you.

Hold this position.

Step 2: Lower your leg back to the starting position, and repeat the exercise, lifting the other leg this time.

Do at least two reps, alternating legs each time.

One-leg Shoulder Bridge video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The shoulder bridge is a type of back bridge, except you only go to your shoulders. It is a great workout for your back and glutes, and it doesn’t require Olympic gymnast flexibility to do it.

Step 1: Start by lying on the floor, on your back, knees bent, feet flat on the floor.

Pressing your elbows and shoulders into the floor, press your pelvis upward to form the bridge position. Your body should form a straight line from your knees to your shoulders.

Hold.

Shoulder Bridge video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

Like Superman, but this time you alternate arms and legs.

Step 1: Lie on stomach.

Step 2: Right arm and left leg come up.

Step 3: Then left arm and right leg come up.

Do reps, keep alternating sides like that.

Alternating Superman video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

The superman is not just a chance to emulate your favorite super hero – it’s also a great back exercise.

Step 1: Lie face down on the floor, arms and legs straight out.

Step 2: Lift arms and legs off floor.

Keep your abs and back tight.

Can do reps or hold for 60-90 seconds.

Superman video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.

Here is an exercise to work your back muscles. It is similar to a back extension you would do at the gym, but it can be done at home on an exercise ball.

Step 1: Start out on top of the ball, with the ball resting under your stomach. Your hands should be beside your ears, and you can have either your knees or your toes on the floor.

(With your knees on the floor, it gives you stability to focus on your back, like if you were on a back extension bench. With your feet on the floor, the exercise requires more core muscles to stabilize your body. Take your pick.)

Step 2: Contract your back muscles to lift your head and shoulders.

At the peak of the the extension, your shoulders, hips, and knees should be roughly in a straight line. (Or if you’re on your toes, your shoulders, hips, knees, and ankles should be in line.) This is a fairly short range of motion, but it effectively targets your lower back.

Then lower back down and repeat.

Ball Back Extension video:

[video coming soon]

See more exercise guides in The Bodyweight Exercise Collection.