Superman
Lie face down and lift arms, chest and legs a little to train the back muscles without equipment.
- Muscle group: Back
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Prone back extension, Superman hold, Rygløft, Liggende rygløft
How to do it
- Lie on your stomach with arms stretched forward and forehead resting just above the floor.
- Gently lift arms, chest and legs a few centimetres, squeezing your glutes and upper back.
- Hold for 2 seconds, then lower slowly.
Common mistakes
- Throwing the head back and cranking the neck.
- Lifting so high that the lower back pinches.
Alternatives
Watch a video demonstration on YouTube
“How to do a Superman | The Right Way | Well+Good” by Well+Good (opens YouTube)
Used in the programmes
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.