Superman
10 reps
Lift your arms, chest, and legs off the floor together, then lower back down slowly.
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LOWER BACK
Superman
The Superman is a bodyweight extension done face-down, raising the arms and legs at the same time. It strengthens the lower back while also recruiting the glutes and upper back. It's an easy, equipment-free way to build posterior-chain and postural strength.
How to do it
- 1
Lie face-down with your arms stretched out overhead and legs fully extended.
- 2
Brace your core by taking a breath into your belly and tightening your abs.
- 3
Squeeze your glutes and lift your legs a few inches off the floor while raising your arms to match.
- 4
Keep your head neutral, ears between your arms, and hold briefly at the top.
- 5
Lower your arms and legs back to the floor with control and repeat.