Bodyweight Exercise Index - Back – Habit Nest
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    Bodyweight Exercise Index - Back

    Bodyweight Transformation Journal

    Exercise Index

    All Back Exercises


    1. Lie face down on the ground, toes pointed, ankles touching the ground, arms extended forward, like Superman in flight, palms down, touching the ground.

    2. Pull one arm and the opposite leg off the ground by engaging your glutes, shoulders, core, and back. They should rise up 2-3 inches.

    3. Ensure that your arms are also fully contracted.

    4. Hold this position for 1-2 seconds.

    5. Slowly lower your arm and leg back to the starting position. Repeat, using the other arm and opposite leg.