How to Workout the Most Neglected Muscle Group

Come on, you know where the back machines are in your gym right? Well if you don’t, it’s the group of machines that rarely have anyone on them. That’s because people like to work muscle groups that get attention, like biceps and abs.  However, those with strong backs will be the first to tell you it is one of the most important muscle groups on your body, not only for posture, but for any type of athletic movements. Facts about your back muscles:

  • Your back muscles are the second strongest muscle group in your body; only your legs have more power.
  • A wide back creates the illusion of having a much smaller waist than you actually do. Therefore you look a lot trimmer than you really are.
  • Back training burns more calories than most exercises because they are the second biggest muscle group in the body.
  • For athletic movements, a strong back will enable you to throw further, climb and pull higher, or punch harder.
  • The lower back is used in nearly every exercise that you do for your entire body.

So, how do you exercise your back if you don’t have access to gym equipment? Easy, just follow the below workout I designed for you.  Feel free to add or take away reps if the exercises are too easy or difficult for you. Supermans – 1 set — 8 reps – video link Lay face down with your arms out straight in front of you. Raise your arms and legs 6 inches off the ground. Hold for 3 seconds and return to the starting position. I Pose Pump – 1 set — 18 reps – video link Lay face down with your arms extended by your side. Raise your arms and legs 6 inches off the ground. Pump your arms up and down. T Pose Pump – 1 set — 25 reps – video link Lay face down with your arms extended outward. Raise your arms and legs 6 inches off the ground. Pump your arms up and down. Bird dog  – 1 set – 8 reps – video link On your palms and knees with your eyes facing the ground, raise one arm and the alternate leg in line with your back.  Hold for 3 seconds. Every two times you raise your leg is one rep. Bridge– 1 set – 8 reps – video link Lay on your back with your knees bent and feet hip-​​width apart. Put your arms at your side and lift your hips. Hold for 3 seconds and return to starting position. There you have it, 5 back exercises you can do anywhere and anytime without any equipment. Of course, if you have a gym membership you could add many more back exercises to this workout, such as lat pull downs and pull ups.  Always be sure to stretch your back after a workout to reduce soreness and stiffness.  This article was authored by Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards and the all new Weight Loss Stack 52, the most fun and unique way to lose weight. 



  1. galloglas says:

    The most neglected muscle is the Plantar region on the sole of the foot.
    Made to grip tree limbs.

  2. Doug Stuart says:

    The directions are reasonably clear, but it would be nice if the author were to learn the proper use of the word “lay” vs. “lie.”

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Michael Volkin

Sergeant Michael Volkin is a U.S. Army veteran. He served in Operation Enduring/Iraqi Freedom as a Chemical Operations Specialist and received an Army Commendation Medal for his efforts and for the fitness programs he designed to help his fellow soldiers. He has a Master's degree in Science and is the author of the Ultimate Basic Training series of books which help recruits prepare for the mental and physical aspects of basic training.

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