Supermans

A prone bodyweight extension that strengthens the lower back, glutes, and rear chain — the floor-friendly low-back exercise.

Core Bodyweight Strength

Step by step

1. Lie face-down on a mat with your arms extended overhead and your legs straight behind you.
2. Brace your core and squeeze your glutes to set tension before lifting anything off the floor.
3. Lift your arms, chest, and legs off the floor at the same time, leading with the upper back.
4. Hold the top position for a full 1 to 2 seconds, squeezing the lower back and glutes tight.
5. Lower everything back to the floor slowly over 2 to 3 seconds, keeping the neck in line with the spine.
6. Repeat for 10 to 15 reps, prioritizing a smooth lift and squeeze over how high you go.

Muscles and equipment

Target muscle

Abs

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

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