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Exercise handout — move better, feel better.
Back Extension - Floor (Prone Superman)
Lying face down, lift arms and legs slightly off floor. A gentle way to activate back extensors without equipment.
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
Home Options
- towel
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
lift, hold 2 seconds, lower
Tempo
Step-by-Step Guide
Set up
- Lie face down on mat or carpet
- Arms extended overhead, palms down
- Legs straight, feet hip-width
- Forehead can rest on floor or small towel
Step 1 of 6
Engage your glutes and back muscles
Step 2 of 6
Lift both arms and both legs off floor 2-4 inches
Step 3 of 6
Keep neck neutral, don't crane head up
Step 4 of 6
Hold for 2-3 seconds
Step 5 of 6
Lower with control
Step 6 of 6
Repeat
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Lift with glutes and upper back
- Don't hyperextend neck
- Small controlled lifts
- Breathe throughout
Common Mistakes to Avoid
- Lifting too high
- Jerking the movement
- Looking up and straining neck
- Holding breath
Safety Information
Avoid if spondylolisthesis or extension-intolerant pain. Keep lifts small.
Progressions
Hold longer, add light ankle/wrist weights
Regressions
Lift only arms, or only legs
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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.