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Lower Back · Beginner

Arrested Superman

Posterior-chain drill strengthening the back side with controlled extension.

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Arrested Superman demonstration

Exercise overview

Training details

Lower BackGlutesHamstringsUpper Back

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down with the legs extended and the elbows bent wide in a W or arrested position beside the head.
  2. 02Brace the abdomen lightly, keep the neck neutral, and press the pelvis into the floor.
  3. 03Squeeze the glutes and upper back to lift the thighs, chest, and elbows slightly from the floor.
  4. 04Pause for one to two seconds without throwing the head back or forcing excessive lower-back extension.
  5. 05Lower the chest, elbows, and legs under control, reset, and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionSuperman Row with TowelRelated variationLower Back Curl

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Alternatives

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