10 Best Lower Back-smr Alternatives for Limited Equipment

Ranked Lower Back-smr Alternatives

10 substitutes, ranked by how closely each one matches the Lower Back-smr on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Cat Stretch

   76% match

   • Lower Back
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the lower back with bodyweight alone.

   How to perform this exercise

   1. Position yourself on the floor on your hands and knees.
   2. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
   3. Hold for 15 seconds.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lower back, the same as the Lower Back-smr
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: kneeling, not lying on your back
   • Balance: harder to stay steady on than the Lower Back-smr
2. Play demonstration

   2. Back Pec Stretch

   73% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the lats rather than the lower back.

   How to perform this exercise

   1. Stand tall with your feet shoulder-width apart.
   2. Extend your arms straight out in front of you, parallel to the ground.
   3. Cross your arms in front of your body, with your right arm over your left arm.
   4. Interlock your fingers and rotate your palms away from your body.
   5. Slowly raise your arms up and away from your body, feeling a stretch in your back and chest.
   6. Hold the stretch for 15-30 seconds, then release.
   7. Repeat on the opposite side.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: lats, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: standing, not lying on your back
3. 

   3. Child's Pose

   73% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the abs rather than the lower back.

   How to perform this exercise

   1. Get on your hands and knees, walk your hands in front of you.
   2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
   3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: kneeling, not lying on your back
4. 

   4. Middle Back Stretch

   73% match

   • Trapezius
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the trapezius rather than the lower back.

   How to perform this exercise

   1. Stand so your feet are shoulder width apart and your hands are on your hips.
   2. Twist at your waist until you feel a stretch. Hold for 10 to 15 seconds, then twist to the other side.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: trapezius, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: standing, not lying on your back
5. Play demonstration

   5. Seated Lower Back Stretch

   72% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the edge of a chair with your feet flat on the ground.
   2. Place your hands on your thighs or on the sides of the chair for support.
   3. Slowly lean forward from your hips, keeping your back straight.
   4. Feel the stretch in your lower back and hold for 20-30 seconds.
   5. Slowly return to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: seated, not lying on your back
6. Play demonstration

   6. Standing Lateral Stretch

   72% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Extend your arms straight out to the sides, parallel to the ground.
   3. Slowly lean your upper body to one side, feeling a stretch in your side and lats.
   4. Hold the stretch for 15-30 seconds.
   5. Return to the starting position and repeat on the other side.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: standing, not lying on your back
7. 

   7. Hug Knees To Chest

   71% match

   • Lower Back
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie down on your back and pull both knees up to your chest.
   2. Hold your arms under the knees, not over (that would put to much pressure on your knee joints).
   3. Slowly pull the knees toward your shoulders. This also stretches your buttocks muscles.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lower back, the same as the Lower Back-smr
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: lying on your back, the same as the Lower Back-smr
8. 

   8. Superman

   67% match

   • Lower Back
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
   2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
   3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
   4. Repeat for the recommended amount of repetitions prescribed in your program.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lower back, the same as the Lower Back-smr
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: lying face down, not lying on your back
9. 

   9. Side-lying Floor Stretch

   66% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. First lie on your left side, bending your left knee in front of you to stabilize your torso (use your abdominal muscles as well to hold you upright).
   2. Straighten your right leg and rest the right foot on the floor behind your left. Straighten your right arm over your head and gently pull on your right wrist to stretch the entire right side of the body. Switch sides.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: lats, not lower back
   • Equipment: bodyweight only, the same as the Lower Back-smr
   • Body position: lying face down, not lying on your back
10. 

    10. Dynamic Back Stretch

    63% match

    • Lats
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder width apart. This will be your starting position.
    2. Keeping your arms straight, swing them straight up in front of you 5-10 times, increasing the range of motion each time until your arms are above your head.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: lats, not lower back
    • Equipment: bodyweight only, the same as the Lower Back-smr
    • Body position: standing, not lying on your back