Superman

oec:superman

A bodyweight exercise performed lying prone where the arms and legs are raised simultaneously to strengthen the posterior chain.

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Also called: Prone Superman, Prone Back Extension, Superman Hold

How to do it

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.

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.

Inhale to prepare, exhale as you raise your limbs into extension, and inhale smoothly as you lower back down.

Hyperextending the cervical spine by craning the neck upward.: Keep your gaze directed at the floor and chin slightly tucked throughout the movement.
Bending the knees to lift the feet instead of extending through the hips.: Keep your legs straight and focus on lifting the thighs off the floor using your glutes.
Using fast, uncontrolled momentum to bounce off the floor.: Move smoothly with a controlled tempo and pause briefly at the top of each repetition.

Individuals with acute lumbar spine pain should limit the range of motion or consult a clinician before performing spinal hyperextension.

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