How to Do Back Squeeze

Back Squeeze is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Back Squeeze

  1. 01Lie face down on the floor with your arms extended to the sides in a T-shape.
  2. 02Rotate your thumbs toward the ceiling to engage the external rotators of the shoulder.
  3. 03Exhale and lift your chest and arms slightly off the floor by squeezing your shoulder blades together.
  4. 04Hold the peak contraction for two seconds while maintaining a long spine.
  5. 05Lower back to the starting position with control.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Back Squeeze

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your neck neutral by looking at the floor rather than straight ahead to avoid cervical strain.

Same coaching engine used inside the A90 app

05 / FAQ

Back Squeeze questions

What muscles does Back Squeeze work?

Back Squeeze is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Back Squeeze correctly?

Lie face down on the floor with your arms extended to the sides in a T-shape. Rotate your thumbs toward the ceiling to engage the external rotators of the shoulder. Exhale and lift your chest and arms slightly off the floor by squeezing your shoulder blades together. Hold the peak contraction for two seconds while maintaining a long spine. Lower back to the starting position with control.

What is the A90 coach tip for Back Squeeze?

Keep your neck neutral by looking at the floor rather than straight ahead to avoid cervical strain.

Is Back Squeeze suitable for beginners?

Back Squeeze is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Back Squeeze?

No. Back Squeeze is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes back squeeze into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime