Prone hyperextension (Dynamic arch body, Superman pull)

Muscles

• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis

Technique

1. Lie face down, legs straight, feet close together, hands behind the head or fingers lightly touching ears.
2. Slowly lift your chest and feet as high as possible by contracting your back muscles.
3. Pause at the top, then slowly return to the starting position.
4. Optionally, extend your arms overhead to increase leverage and make the exercise a bit harder.

Form tips

1. Keep your legs straight.

Similar Exercises

• Cobra pose
• Sphinx pose leg flutters
• Reverse hyperextension
• Beginner forward fold
• Back extension

Equipment

• Ground (hands or body)