Superman
Also known as: Superman Hold, Prone Superman, Superman Raise, Supermans, Back Extension Floor, Prone Back Extension, Floor Back Extension, Superman Exercise, Prone Extension, Lying Superman
Body region
Muscles
Main
Helps
Holds
Technique
- Lie face down on a mat with your arms stretched overhead and legs straight.
- Lift your arms, chest and legs a few centimetres off the floor at the same time.
- Hold for one to three seconds while breathing steadily.
- Lower back to the floor with control and repeat.
Cues
- Reach long through the fingers and toes rather than lifting high.
- Keep your gaze on the floor so the neck stays neutral.
Common mistakes
- Cranking the head up to look forward.
- Bending the knees to lift the legs higher.
- Holding your breath during the hold.