You can improve your posture and performance with bodyweight back exercises, among other benefits. It also raises performance levels and helps to strengthen muscles.
One of the best bodyweight back exercises for beginners that targets the muscles in your lower back is the Superman pose.
Lower back extensions, also known as hyperextensions, are exercises that primarily target the muscles in your lower back, including the erector spinae.
The Bird Dog exercise is a core stability exercise that engages multiple muscle groups, including the core, lower back, and glutes.
The "Good Morning" exercise is a compound movement that primarily targets the lower back, hamstrings, and glutes.
The plank row is a compound exercise that targets multiple muscle groups, including the core, back, and arms. Here's video of how to perform a plank row.
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