Superman

A beginner stretching exercise for the lower back, done with just your bodyweight.

Main muscles: Lower back
Also works: Glutes and Hamstrings
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Static

How to do the Superman

To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions prescribed in your program.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Superman

Questions

What muscles does the Superman work?

Mainly the lower back, with the glutes and hamstrings helping.

Is the Superman good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Superman?

Good alternatives that train the lower back: Cat Stretch, Child's Pose, Dancer's Stretch or Hug Knees To Chest.

How many sets and reps of the Superman should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).