Home Gym Exercises| muscles: | Lower Back , Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Trapezius , Rectus Abdominis , Obliques , Hamstrings | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat | ||
| fitness level: | Normal | ||
| exercise type: | Strength - isometric | ||
Bodyweight Back Exercises Without Weights And Equipment
* Stretching exercises are not included in this list!
back exercises without equipment / weights at home
: 40| muscles: | Lower Back, Rectus Abdominis | ||
|---|---|---|---|
| auxiliary muscles: | Hamstrings, Glutes, Trapezius, Obliques, Quadriceps | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat, Weight Cuffs | ||
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Trapezius, Teres Muscles | ||
|---|---|---|---|
  |
required: | Doable Without Equipment And Weights | |
| fitness level: | Easy | ||
| exercise type: | Strength - isometric | ||
| muscles: | Quadriceps, Hamstrings, Lower Back, Glutes, Rectus Abdominis, Obliques | ||
|---|---|---|---|
| auxiliary muscles: | Hand Extensors , Trapezius, Deltoids , Triceps , Hand Flexors | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Dumbbell, Workout Partner, Kettlebell | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Lower Back, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Deltoids, Hamstrings | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat, Dumbbells (2) | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Latissimus Dorsi , Deltoids | ||
|---|---|---|---|
| auxiliary muscles: | Trapezius | ||
  |
required: | Workout Partner | |
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Trapezius, Lower Back | ||
|---|---|---|---|
| auxiliary muscles: | Glutes, Deltoids, Rectus Abdominis, Obliques, Hamstrings, Adductors , Abductors | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat, Towel | ||
| fitness level: | Normal | ||
| exercise type: | Strength, Cardio | ||
| muscles: | Lower Back, Rectus Abdominis, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Obliques, Quadriceps, Hamstrings | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Latissimus Dorsi, Lower Back, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Triceps, Rectus Abdominis, Obliques, Hamstrings | ||
  |
required: | Towel | |
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Latissimus Dorsi, Deltoids | ||
|---|---|---|---|
| auxiliary muscles: | Biceps , Triceps, Hand Flexors, Hand Extensors, Trapezius, Teres Muscles | ||
  |
required: | Towel | |
| optional: | Fitness Mat | ||
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Lower Back, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Hamstrings | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat | ||
| fitness level: | Easy | ||
| exercise type: | Strength | ||
| muscles: | Lower Back, Rectus Abdominis, Glutes | ||
|---|---|---|---|
| auxiliary muscles: | Deltoids, Obliques, Hamstrings | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Fitness Mat | ||
| fitness level: | Normal | ||
| exercise type: | Strength | ||
| muscles: | Obliques, Abductors, Lower Back, Glutes, Rectus Abdominis | ||
|---|---|---|---|
| auxiliary muscles: | Triceps, Quadriceps, Deltoids, Hamstrings, Adductors | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Bench, Seat, Exercise Ball, Weight Cuffs | ||
| fitness level: | Normal | ||
| exercise type: | Strength, Cardio | ||
| muscles: | Glutes, Obliques, Lower Back | ||
|---|---|---|---|
| auxiliary muscles: | Hamstrings, Adductors, Abductors | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Medicin Ball, Fitness Mat, Stool, Weight Cuffs | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
| muscles: | Glutes, Lower Back | ||
|---|---|---|---|
| auxiliary muscles: | Hamstrings, Trapezius, Rectus Abdominis, Obliques | ||
  |
required: | Doable Without Equipment And Weights | |
| optional: | Dumbbell, Fitness Mat | ||
| fitness level: | Hard | ||
| exercise type: | Strength | ||
back exercises without equipment / weights at home: 40