Lie face down on the floor with the feet close together. Extend the entire back to lift the feet and chest as high as possible, then return to flat and repeat for reps. The hands can be kept at the sides, placed behind the head, or reached forward.
 
Purpose
The superman raise is a simple and accessible way to train back extension stamina, or to teach an athlete what back extension feels like.
 
Programming
Superman raises can be done with other trunk and accessory work at the end of a training session, or during a warm-up as trunk prep work. Use 3-5 sets of 10-50 reps.