hinge · beginner
Superman
Also called: Prone back extension, Superman hold
Coaching cues
- Lie face down, reach long through fingers and toes
- Lift chest and thighs a few inches, not as high as you can
- Squeeze your glutes, keep your neck neutral
- Lower with control, don't flop
Common mistakes
- Craning the neck to look up
- Jerking up as high as possible instead of a controlled lift
- Holding the breath through the whole set
Take care with: lower back. Members who list these injuries never see this exercise in a program.
Harder: Back Extension