Superman.
Prone back extension raising arms and legs together.
How to do it
- Lie face-down, arms extended overhead.
- Raise arms, chest, and legs off the floor together.
- Squeeze the lower back and glutes at the top.
- Lower under control.
Form cues
- Lift arms and legs at the same time
- Squeeze, pause, lower — no swinging
- Keep the neck neutral, eyes down
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