Lower backBeginner
Superman Back Extension
How to do it
- 1
Lie face down with your arms stretched in front of you and legs straight.
- 2
Squeeze your glutes and gently lift your arms, chest and legs a few centimetres off the floor.
- 3
Hold the top for 2–3 seconds while breathing normally.
- 4
Lower slowly and relax for a second before the next rep.
Common mistakes
- Cranking the head and neck up.
- Lifting as high as possible and pinching the lower back.
- Holding the breath.
Tips
- Think long, not high: reach your hands and feet away from each other.
- Alternate opposite arm and leg to make it easier.
- Great to strengthen the lower back after long days sitting.
Alternatives
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