BackBeginnerIsolation
Superman
Lying face down, lift arms and legs together.
Benefits
- Gentle lower-back strengthening
- No equipment needed
How to do it
- Lift arms and legs a few centimetres
- Hold 2 seconds at the top
- Keep the neck neutral
Common mistakes
- Yanking up too high
- Looking up and straining the neck
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 45 s
- Reps in reserve
- 3
Safety and limitations
- Lower back · Modify
With a severe lower-back limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
Harder
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