Banded Superman

Lower Back, Glutes, Rear DeltsResistance Band

Performed lying face down, this exercise strengthens the spinal extensors, glutes, and rear shoulders. The band adds extra resistance for the upper body, helping build posterior chain endurance and improving overall posture.

How to do it

1Lie face down with arms extended overhead holding the band, feet hip-width apart.

2Pull light tension on the band by spreading your hands slightly apart.

3Exhale and lift your chest, straight arms, and legs off the floor simultaneously, keeping your neck neutral.

4Hold at the top for one second, squeezing your glutes and upper back hard.

5Lower back down under control without fully relaxing your muscles between reps.

Common mistakes

Jerking up with your lower back, causing sharp compression on the lumbar spine.

Cranking your neck back, putting excessive strain on your neck muscles.

Bending your knees as you lift, reducing glute engagement.

Breathing

Exhale as you lift your torso and limbs, and inhale as you control the descent back to the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.