It’s easy to take for granted how much we use our back muscles every day. Whether it’s lifting bags of groceries up a flight upstairs or squatting down to pick up something off the floor, we use our backsides to carry out the most complex and simplest tasks. The back is literally involved in every movement. Even if you aren’t doing a ‘back exercise,’ per se, the back is still anchoring and stabilizing to support all arm gestures, core exercises, balance work, and leg moves.
And can you guess how many muscles are in the human back? Approximately 140 overlapping muscles. The major muscles are divided into three groups: extrinsic, intermediate, and intrinsic — most of which we’re under-utilizing sitting at our desks all day. What’s worse: Stress and anxiety also tend to manifest as tension in our necks and back before spreading to other parts of the body. Talk about a bad chain reaction.
If you’re looking to nix back pain, improve your athletic abilities, or, we said it, look better from behind, working out your posterior is key. A strong back enables us to better stabilize, meaning you’ll work more efficiently and get more out of moves like plank, bicep curls, and even cardio moves like running or speed skating. The back is a secret weapon for a better workout.
These no-equipment back exercises have you covered from every angle (rhomboids, lats, traps, and more). Perform ‘em right and they’ll even help improve posture and range of motion, too. Don’t worry — we got your back!