Floor back extension
Also called superman, prone extension
- Works
- Lower back · erector spinae
- Buttocks · gluteus maximus
- Upper back · trapezius and rhomboids
- Needs
- No equipment
Setup
Lie face down on a mat with your arms by your sides, palms up. Rest your forehead on the floor.
Steps
- Squeeze your buttocks.
- Lift your chest and your hands a little off the floor. Keep looking at the floor.
- Hold for two seconds.
- Lower slowly.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
Along your lower back and in your buttocks.
Common mistakes
- Throwing the head back.
- Lifting as high as possible, which pinches the lower back.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your lower back pinches.