Superman

A bodyweight lower-back exercise performed prone, lifting arms and legs simultaneously.

How to do it

1. Lie face down with arms extended overhead.
2. Simultaneously lift your arms, chest, and legs off the floor.
3. Hold briefly at the top.
4. Lower under control.
5. Repeat.

Tips

• Squeeze glutes as you lift.
• Avoid jerking movements.

Muscles

Primary: Erector spinae, Glutes (max)

Secondary: Hamstrings