5 Bodyweight Back Exercises for Strong Running Form
Build your posterior chain with these exercises that you can do anywhere, anytime.
You may not think of your back as essential to your running goals. But these muscles play an important role in your running performance. A strong back will help you run longer distances, increase your speed, and help you stay injury-free, says Noam Tamir, C.S.C.S., CEO and owner of TS Fitness in New York City. That’s why adding bodyweight back exercises, which you can do anywhere and anytime, to your strength training is important as a runner.
“Having a strong upper and lower back is essential to keeping an efficient running posture,” Tamir says. Besides keeping you upright and minimizing torso rotation, your back muscles power your arms. “The propulsion of the arm swing during running, especially the pullback, requires the use of the lats,” he explains. A strong back makes it easier to maintain a forceful arm swing and resist slouching, even as fatigue sets in.
Plus, a fortified back is more likely to withstand all the pounding that comes with training. “Maintaining a strong lower back is important to prevent lower back injuries since there is a lot of impact with running,” Tamir says.
To help you strengthen and protect your back, Tamir created this quick but challenging circuit of five bodyweight back exercises.
How to use this list: Perform each exercise below for the number of reps listed, resting for 20 seconds between exercises. Repeat the full circuit a total of 3 times. Each move is demonstrated by Tamir in the video above so you can learn the proper form. An exercise mat is recommended.
Side Plank Reach to Row
- Start on side with right forearm on the ground, forming a straight line from head to feet, feet, knees, and hips stacked on top of each other. Make sure right elbow is directly under your shoulder.
- From this position, reach left arm overhead (bicep should just graze ear), then draw elbow back toward ribs in a rowing motion. That’s 1 rep.
- Repeat. Do 10 reps per side.
High Plank With Scapular Retraction
- Start in a high plank position, shoulders over wrists, core engaged so body forms a straight line from shoulders to heels. Engage glutes and thighs to keep legs straight.
- Draw shoulder blades together and allow torso to drop slightly.
- Push up through the upper back to pull shoulder blades apart. That’s 1 rep.
- Repeat. Do 12 reps.
Renegade Row
- Start in a high plank position, shoulders over wrists, core engaged so body forms a straight line from shoulders to heels. Engage glutes and thighs to keep legs straight.
- Pull right hand up to ribs, keeping elbow close to ribcage and hips square.
- Slowly lower hand back to the floor.
- Repeat, pulling left hand up to ribs.
- Continue alternating row. Do 10 reps per side.
Superman Lat Pulldown
- Lie facedown on a mat, arms fully extended in front of you, palms down.
- Squeeze glutes and simultaneously lift arms, legs, and chest off the floor.
- From this position, pull the elbows toward the hips, keeping the shoulders down and away from the ears.
- Extend the arms.
- Repeat. Do 12 reps.
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