Superman
Lower backIsolationCoreBodyweightBeginner
Lying face down, arms and legs lift off the floor at once. The equipment-free basic for the spinal erectors, in their short range.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Face down with arms extended in front.
- 2.Lift arms, chest and legs off the floor at the same time.
- 3.Hold one or two seconds at the top squeezing glutes and lower back.
- 4.Lower with control without collapsing.
Common mistakes
- ●Chasing height with momentum
- ●Looking forward and hyperextending the neck
- ●Lifting only the arms or only the legs
- ●Holding your breath
Proper technique
The lift is short and held: the squeeze at the top matters, not the height. The neck follows the line of the spine with the gaze on the floor.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Spinal erectors
Secondary
- Gluteus maximus
- Hamstrings