> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Prone hyperextension

> Beginner · Dynamic · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0rv.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0rv%2Fe0rv-264.mp4?alt=media&token=807246b5-e4fa-4a91-baf7-dbc46a4a991b" className="w-full aspect-square rounded-xl" />

Also known as: Dynamic arch body, Superman pull.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 22 s |

## 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

* Keep your legs straight.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M308.20,148.00 314.20,152.00 314.20,112.00 308.20,120.00ZM322.00,148.00 322.00,120.00 316.00,112.00 316.00,152.00Z" fillOpacity="0.9" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Spine</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Arch body twist" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e018.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=bbb51e8119fcfb075286e1019b38758f" href="/exercises/arch-body-twist-e018" width="320" height="320" data-path="images/exercises/e018.jpg">Novice</Card>
  <Card title="Reverse penguin" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e019.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=a7149a6c956d2531ff9f5003f8f403bf" href="/exercises/reverse-penguin-e019" width="320" height="320" data-path="images/exercises/e019.jpg">Novice</Card>
  <Card title="Arch body opposite limbs" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01s.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=a330e1dd73bc941e3f6f39f82b0fee42" href="/exercises/arch-body-opposite-limbs-e01s" width="320" height="320" data-path="images/exercises/e01s.jpg">Novice</Card>
  <Card title="Supine arch body hold" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0oy.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=4431f22af219cd8bb4f3a9377c9eaf0b" href="/exercises/supine-arch-body-hold-e0oy" width="320" height="320" data-path="images/exercises/e0oy.jpg">Novice</Card>
  <Card title="Arch body rock" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0pz.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=bfc5085ac5e274e5b1837196558052a7" href="/exercises/arch-body-rock-e0pz" width="320" height="320" data-path="images/exercises/e0pz.jpg">Novice</Card>
  <Card title="Body side roll" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/w013.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=54c9bae3d86c02ef3d38ee7477ed8aaf" href="/exercises/body-side-roll-w013" width="320" height="320" data-path="images/exercises/w013.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Locust pose" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0va.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=90333dfce7952c9e02e7188ee562d168" href="/exercises/locust-pose-e0va" width="320" height="320" data-path="images/exercises/e0va.jpg">Beginner</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Arch body hold" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01m.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=0af6e766a06afd3faf9b142fd86f7b15" href="/exercises/arch-body-hold-e01m" width="320" height="320" data-path="images/exercises/e01m.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Cobra pose" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e04z.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=17343b7780b2460bb337311f2e490a52" href="/exercises/cobra-pose-e04z" width="320" height="320" data-path="images/exercises/e04z.jpg">Beginner</Card>
    <Card title="Sphinx pose leg flutters" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05a.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=9ea40805068f7e5558e8b18a70712805" href="/exercises/sphinx-pose-leg-flutters-e05a" width="320" height="320" data-path="images/exercises/e05a.jpg">Novice</Card>
    <Card title="Roman chair back extension" img="https://mintcdn.com/openmovement/SN5nrEvaqbFZeIGA/images/exercises/e1cn.jpg?fit=max&auto=format&n=SN5nrEvaqbFZeIGA&q=85&s=223a0a4cb8367e3b642c4be7ac70893a" href="/exercises/roman-chair-back-extension-e1cn" width="320" height="320" data-path="images/exercises/e1cn.jpg">Beginner</Card>
    <Card title="Knee-support half forward bend" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0un.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=b2ef898bae35c66a197a095a67477e54" href="/exercises/knee-support-half-forward-bend-e0un" width="320" height="320" data-path="images/exercises/e0un.jpg">Beginner</Card>
    <Card title="Supine plank raise" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0s5.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=4f54739ad32776e472cac47cbea7f27c" href="/exercises/supine-plank-raise-e0s5" width="320" height="320" data-path="images/exercises/e0s5.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/prone-hyperextension-e0rv). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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