5 Movement Variations for a Strong Back

When we want to strengthen and improve our back's health, we can do different movement variations which will exercise our back muscles. But, not just that, at the same time, we can also exercise our abdomen and promote blood circulation.
5 Movement Variations for a Strong Back

Last update: 20 July, 2019

To have a strong and healthy back, you have to apply movement variations that’ll work out the whole structure of your back. That means muscles, bones, and joints. Believe me, this is a challenge, since we must also strengthen our abdomen to provide better protection for our spines.

Also, aerobic exercises are essential, such as walking, swimming, or using a bike. Although they don’t strengthen the back directly, they increase blood flow to the soft tissues, thus supplying our bodies with all the necessary nutrients.

Five movement variations for a strong and healthy back

Our objective is to carry out coordinated movements. It’s always important, at least at first, to have a coach who supervises the exercises. This will help you to detect any failure in the execution of the tasks and apply the necessary corrective measures.

In the long term, practicing these routines incorrectly can damage your muscles, skeletal structure, and joints. Therefore, it’s convenient to focus on the quality of the execution first, instead of worrying about the number of repetitions.

Low plank: movement variations for a strong back

The famous plank is a classic exercise for any routine; it isn’t just another one of the movement variations you can do for a strong back. For its execution, you must lie on the floor face down, with your legs stretched out.

Bend your elbows at shoulder height, while you rest your forearms on the ground. The only other two points of contact with the floor should be the tips of your toes; then, lift your hips and thighs.

It’s necessary to ensure that your body is straight and diagonal to the ground at all times. Also, refrain from sinking or lifting your lower back.

Movement variations for a strong back: high plank

This style of plank routine is very similar to the previous movement. Except that this time you won’t support your upper body with your forearms, but with your hands, which should be placed at shoulder height. Also, you should keep your elbows slightly flexed.

Again, suspend your body diagonally to the ground, resting on your toes. It’s imperative to keep your back straight, keep your head in line with your back. And don’t sink or raise your lumbar muscles.

variations of movements for a strong back

Bridge: movement variations for a strong back

This is another classic, and it’s one of the first movements that we learn at school. To start, you have to lie with your back on the floor; it’s advisable to use a mat. Keep your head on the ground and both arms on either side of your body, palms faced down.

Bring your heels to as close to your thighs as possible, bending your knees. Your abdominal area and your buttocks will contract while you push down on your feet and raise your hips.

Your body must remain straight and firm, without losing balance. You must maintain this position for a few seconds, until returning to the starting point. For beginners, eight repetitions is a good number to start with; an appropriate goal could be to reach 20 repetitions.


This is one of the most controversial movements to train the back. But beyond criticism, it’s essential to be clear that you shouldn’t do this too often. Otherwise, the list of benefits will fall short compared to the damages it can cause.

To start, lie face down on the ground, stretching your arms in front of you with your palms on the ground. First, raise the upper part of your body and then lift your legs; you must ensure that neither your knees nor your chest touches the floor. For this movement, eight repetitions at a moderate pace are enough.


The donkey-kick is a very beneficial exercise for the back, although it’s more commonly applied in routines to train glutes. It begins in a four-legged position, with your hands at shoulder height and your knees aligned with hips. Your chest should be completely parallel with the ground.

Afterward, at the same time, extend your right arm towards the front and your left leg towards the back. Then, return to the starting point and do the movement in reverse. That means that you must keep your left arm forward, and your right foot back. Three series of 20 repetitions (ten for each axis) will suffice.

variations of movements for a strong back

Just sweating is not enough

Having a strong back requires not only dedication, perseverance, and discipline in applying movement variations. Not only that, but it also requires an adequate diet. Our muscles have requirements that should never be neglected.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.