# Superman

URL: https://heatsy.app/ex/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: Back, Glutes

## Muscles

- Main: Erector Spinae, Gluteus Maximus
- Helps: Deltoid, Trapezius, Multifidus, Biceps Femoris, Semitendinosus
- Holds: Quadratus Lumborum

## Technique

1. Lie face down on a mat with your arms stretched overhead and legs straight.
2. Lift your arms, chest and legs a few centimetres off the floor at the same time.
3. Hold for one to three seconds while breathing steadily.
4. 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.

## Alternatives

- [Back Extension](https://heatsy.app/ex/back-extension)
- [Stability Ball Back Extension](https://heatsy.app/ex/stability-ball-back-extension)