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PARITER. — side by side, at the same time. Every workout is a creator’s own video, played through their official player, approved by a person before it reaches anyone. Rooms are never recorded. Training content here is general education, not medical advice.

hinge · beginner

Superman

Also called: Prone back extension, Superman hold

Superman — lift, hold, lower

Coaching cues

  • Lie face down, reach long through fingers and toes
  • Lift chest and thighs a few inches, not as high as you can
  • Squeeze your glutes, keep your neck neutral
  • Lower with control, don't flop

Common mistakes

  • Craning the neck to look up
  • Jerking up as high as possible instead of a controlled lift
  • Holding the breath through the whole set

Take care with: lower back. Members who list these injuries never see this exercise in a program.

Harder: Back Extension

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