Lower back exercise

Superman

Back extension lying face down using body weight.

How to do the Superman

4 steps, in the order you do them.

Lie face down with your arms extended in front of you and your legs straight.
Lift your arms, chest and legs off the floor at the same time, squeezing your glutes and lower back.
Hold for one or two seconds, looking at the floor.
Lower in a controlled way.

What goes wrong most often when you do the Superman, and how to fix it.

You lift your head to look forward and your neck arches.
Keep your eyes on the floor and your neck in line with your back as you raise your arms and legs.
You jerk up and drop your arms and legs down all at once.
Rise slowly, hold at the top for one or two seconds, and lower your arms and legs without dropping them.
Your knees bend and only your upper body lifts.
Straighten your legs and squeeze your glutes to lift your thighs off the floor along with your chest.