Superman
Face down on the floor, lift the arms, chest and legs together and hold; a low-load way to work the spinal erectors.
How to do it
Setup
Face down, arms extended forward, legs long.
Steps
- Lift the arms, chest and legs off the floor together.
- Hold the top for a beat, glutes tight.
- Lower everything with control.
Common mistakes
Jerking the head up: eyes at the floor, neck long. Lifting only the chest: the legs are half the exercise. Fast reps: the pause is the work.
Breathing
Exhale on the lift, inhale lowering.
