10 Amazing Calisthenics Back Workouts You Can Try!

Gorilla Calisthenics-Calisthenics Back Workouts-A Man Showing His Robust Back

Calisthenics Back Workouts Overview

As discussed before, calisthenics is movements that only use a person’s body mass. Indeed, any exercise that makes use of your body weight is a form of calisthenics. It helps you maintain better form and develop substantial strength in your body. In this article, you will learn the different Calisthenics back workouts that will give you access to an entirely new range of physical mobility.

Furthermore, controlling your back while using just your body weight is tough. Yet, you can use a variety of exercises to efficiently target your back’s various angles. In fact, In the world of calisthenics, the back is quite important. Therefore, having a broad and robust back is an advantage. Not only for a good posture but also to prevent back pain and injury.  

10 Calisthenics Back Workouts With No Equipment

1. Squats

Adding squats to your calisthenics back workout strengthens your core muscles. Besides, it supports your back and gives endurance.  


  • A squat is a dynamic exercise in which you have to stand straight with your feet apart.
  • Lower your hips while bending your knees as far as possible.
  • Strive to get thighs at least parallel to the floor.
  • And repeat the movement.

3. Plank

Plank exercise will help you lengthen your spine while maintaining good posture. It also improves muscle definition and strength. 


  • Ensure your elbows are on the ground directly beneath your shoulders with your feet apart.
  • Make sure that your back is straight. Your elbows should be on the floor.
  • At the same time, your head and neck must be in a neutral position.

4. Bridge Pose

Stretches the spine while keeping the back strong and healthy. At the same time, it calms the body and blocks distress.


  • You can start by lying down on your back.
  • Bend your knees while keeping your feet flat on the floor.
  • Spread your arms along the bottom with your palms flat.
  • And slowly bring your pelvis towards the sky. 
Gorilla Calisthenics - Calisthenics Back Workout Bridge Pose

5. Balancing Table Pose

Strengthen the spine and the abdominal muscles. At the same time, it warms the body and brings flexibility to the spine, shoulders, and hips while gently stretching the torso. 


  • Start by grounding your left hand and right leg down through the floor.
  • And as you raise your right arm and left leg, and keep the core involved.
  • Bring the right elbow towards the right knee.
  • Repeat on the opposite side.

6. Superman 

If you want to boost your lower and upper back, this exercise is right for you. Maintaining a healthy back is essential in a calisthenic back workout. It strengthens the whole back.


  • Lay on to your stomach while keeping your hands and feet outstretched.
  • Lift your head, shoulders, and your feet at the same time off the floor repeatedly.

7. Cobra Pose

This exercise diminishes the stiffness of the lower back. You go deeper into the backbend as you allow your body to open up the heart area. Moreover, it adds up spine flexibility. 


  • In the cobra pose, stay on your belly with your body fully extended.
  • Your fingertips line up with your chest.
  • Engage your core and upper back, and then bring yourself up to a powerful cobra pose. 

8. Push-ups

Push-ups help tone your upper body and Increase metabolism. It is necessary for building body strength. 


  • You can start with your chest and stomach flat on the floor, placing your hands slightly wider than your shoulders.
  • Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.
  • You have to Straighten your arms and legs.
  • Lower your body until your chest nearly touches the floor.
  • Pause, then push yourself back up. 
Gorilla Calisthenics - Push Ups

9. Cat Stretch

When your body needs relaxation, this activity will benefit you. Plus, it develops posture and balance.


  • Start with your knees under your hips while your hands under your shoulder.
  • Make sure that your spine is in a lengthened solid position. The neck should be long and relaxed.
  • On your abdomen, you have to tuck it under and create an excellent round shape up until your head drops.
  • And then come up from your tail bone to lengthen the spine.
  • Also, jam the back of the neck to your shoulders and then back down. 

10. Crunches

The said activity promotes good posture, and the flexibility of the muscles while toning your body. This workout will also help you burn more calories.


  • Lay your back onto the floor and your feet apart just enough to touch your heels with your fingertips.
  • Set your hands behind your head and elbows open.
  • Elevate your chest, and your shoulders are off the floor. You are taking the exercise right into your core. 

10. Sphinx Pose

It is a gentle back exercise that strengthens your body and helps prevent fatigue. It helps open the chest, lungs, and low back. Doing this every day improves the oxygen level in your body.


  • Set on your stomach with your forearms holding your chest up.
  • Ground your forearms onto the mat while facing your palms down. Look forward.
  • At the same time, your shoulders should be away from your ears. Make sure to straighten your arms.
Gorilla Calisthenics - Calisthenics Back Workout Sphinx Pose

In Calisthenics Back Workouts, Mastery is Essential

To sum it up, these calisthenics back workouts are the best way to start calisthenics since they do not require a single piece of equipment. Additionally, it would act as your starting point for developing your flexibility, endurance, and strength. Exercise doesn’t have to be difficult. Spend some time developing a little body mastery.

Most importantly, find a workout that most likely is working for you. In general, each body functions the same way. Understanding how it works is fundamental. Explore every dimension and possibility. Understanding how it works will lead to a healthy relationship with yourself and others. Remember, your level of clarity is essential for all you do in life.

What further calisthenics back workouts come to mind? Comment and share your ideas below!

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