Superman (floor back extension)

Direct erector work with no equipment and very low load. Remember your erectors already get plenty of indirect work: a little direct volume is enough.

• Isolation
• Bodyweight
• Beginner

How to do it

• Face down, arms extended in front
• Lift your chest and thighs together by a few centimetres
• A short, controlled range, no throwing
• Pause 1–2 s at the top; do not chase maximum height

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Lift for 1 s, squeeze 1–2 s at the top, lower for 2 s under control

Common mistakes

• Hyperextending your neck by looking up
• Coming up with momentum and bouncing
• Lifting too high, chasing height instead of contraction

Muscles worked

Primary

• Erectors / lower back

Secondary

• Glutes

Alternatives

• Back Extension (45° bench)
• Bird Dog