{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Prone Superman",
      "kind": "common"
    },
    {
      "text": "Prone Back Extension",
      "kind": "common"
    },
    {
      "text": "Superman Hold",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "erector-spinae",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "multifidus",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "rehabilitation",
      "strength"
    ],
    "movement_patterns": [
      "spinal-extension"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "636"
  },
  "id": "oec:superman",
  "instructions": {
    "setup": [
      "Lie face down on a mat with your legs straight and feet hip-width apart.",
      "Extend your arms fully overhead with your thumbs pointing upward and palms facing each other.",
      "Keep your neck in a neutral position with your gaze directed toward the floor."
    ],
    "steps": [
      "Engage your glutes and lower back to smoothly raise your chest, arms, and thighs off the floor simultaneously.",
      "Hold the elevated contraction at the top for a brief pause while keeping your limbs elongated.",
      "Slowly lower your arms, chest, and legs back to the starting position under control."
    ],
    "breathing": "Inhale to prepare, exhale as you raise your limbs into extension, and inhale smoothly as you lower back down.",
    "cues": [
      "Think about reaching long rather than just lifting high",
      "Squeeze your glutes to lift the legs",
      "Keep your eyes on the floor to protect your neck"
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the cervical spine by craning the neck upward.",
        "correction": "Keep your gaze directed at the floor and chin slightly tucked throughout the movement."
      },
      {
        "fault": "Bending the knees to lift the feet instead of extending through the hips.",
        "correction": "Keep your legs straight and focus on lifting the thighs off the floor using your glutes."
      },
      {
        "fault": "Using fast, uncontrolled momentum to bounce off the floor.",
        "correction": "Move smoothly with a controlled tempo and pause briefly at the top of each repetition."
      }
    ],
    "safety": {
      "precautions": [
        "Individuals with acute lumbar spine pain should limit the range of motion or consult a clinician before performing spinal hyperextension."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Superman",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Superman",
        "url": "https://wger.de/en/exercise/636/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "baldurmen"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:prisoner-superman"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-back-extension"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bodyweight exercise performed lying prone where the arms and legs are raised simultaneously to strengthen the posterior chain."
}