A prone back-extension move that lifts the chest, arms, and legs off the floor to work the lower back and core. It emphasizes a controlled spinal extension while the body is unsupported on the belly.
How to do the Superman#
- Lie face down with your arms extended overhead and legs straight behind you.
- Brace your core and lift your chest, arms, and legs a few inches off the ground by contracting the lower-back muscles.
- Hold the raised position briefly while keeping the motion slow and controlled.
- Lower your chest, arms, and legs back to the floor under control and repeat for the desired reps.
Muscles worked#
- Primary: Lower back (Erector Spinae)
- Secondary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Using momentum to fling the limbs up instead of lifting with control.
- Tilting the head back and straining the neck instead of keeping the head neutral.
- Overextending the lower back to gain height rather than using a controlled contraction.
