2 min read
How to Strengthen Your Back Muscles During Outdoor Training?
Wojciech Wiśniewski
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Diets Premium Expert • 18.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Wojciech Wiśniewski | min read 2 min | Scientifically reviewed by a clinical dietitian 18.03.2026 |
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Key Takeaways
There have been numerous inquiries from individuals interested in Street Workout regarding reinforcing the back muscles, specifically the spinal erectors. In this article, I will present the methods I employed during my training sessions.
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The necessity of strengthening straightening components
There is no doubt that through different grip techniques, we are able to develop our backs, but there are other exercises that will enable us to realize our trainings and, perhaps most importantly, prepare properly by strengthening our bodies to do the right figures. Often, we need to introduce static and dynamic exercises to master an element. Strong straightening components also play a crucial role because they hold our body and stabilize the spine.
Methods to reinforce your back
The first exercise I started doing on my journey to improve my back strength and perfect the technique of standing on my hands or performing a planch was doing simple leg lifts in a headstand and supporting hands position (head and hands placed on the floor in a triangular position). The next step was trying to do these simple hand lifts with straight arms on a wall. I did it at the beginning in five sets of five to seven repetitions. Another useful exercise I did was holding a static plank position. To perform this exercise, we need two benches or chairs. The movement consists of having only two points of support, where we should hold our entire body, the heels and the shoulder blades. We place our heels on one bench and our shoulder blades on another, and we squeeze our straight muscles tight and push our hips up, while keeping our arms along our body or laying them on our thighs. This exercise is best performed for 30 to 40 seconds. Initially, when you are able to hold it for a minute, you can try adding a small weight on your stomach, for example, 5 kg. Another exercise I did was performing exercises on the stomach, starting from leg raises and ending with exercises on the stomach with weights.
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Wojciech Wiśniewski
✓Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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