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Exercise handout — move better, feel better.
Superman (Back Extension)
Lie face down and lift both arms and legs off the floor like Superman flying. Full back extension and strengthening.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 up / 2 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Lie face down on a mat
- Arms straight overhead, thumbs up
- Legs straight behind you
- Look at the floor to keep neck neutral
No image for this step. Follow the written instruction.
Step 1 of 5
Engage your core and glutes
No image for this step. Follow the written instruction.
Step 2 of 5
Lift your arms and legs off the floor simultaneously
No image for this step. Follow the written instruction.
Step 3 of 5
Reach long through fingertips and toes
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 2-3 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Lower slowly with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Reach long, not high
- Squeeze glutes
- Keep neck neutral
- Don't hold breath
Common Mistakes to Avoid
- Looking up (hyperextending neck)
- Lifting too high
- Holding breath
- Using momentum
Safety Information
Not suitable for acute back pain or osteoporosis. Keep neck neutral.
Progressions
Hold longer or add light ankle/wrist weights
Regressions
Lift just arms or just legs, not both. Or do bird-dog instead
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.