How high should I lift my chest?

Lift only as high as your natural range of motion allows without feeling sharp pain. Most people will only lift a few inches off the floor to achieve full engagement.

Is this different from a Superman exercise?

Yes, the T-position focuses more on the mid-back and rear deltoids, whereas the standard Superman has arms extended forward to emphasize the entire posterior chain.

Can I do this if I have lower back pain?

If you have existing back issues, consult a professional first. Generally, you can perform this with a smaller range of motion to build necessary stabilization muscles.

Skydiver T-Position Guide: Build Better Posture

Learn how to perform the T-position skydiver to strengthen your lower back, improve posture, and engage your rear delts using only your bodyweight.

How to Perform

Lie face down on a flat surface with your legs extended straight and the tops of your feet resting on the floor.
Extend your arms out to your sides at shoulder height to form a T-shape with your body.
Engage your glutes and core while simultaneously lifting your chest and arms off the floor.
Squeeze your shoulder blades together at the top of the movement while keeping your neck in a neutral position gazing down.
Maintain the contraction for two seconds before slowly lowering your chest and arms back to the starting position.
Repeat the movement for the desired number of repetitions, ensuring the effort comes from the back rather than momentum.

Common Mistakes

Craning the neck upward which puts unnecessary strain on the cervical spine
Holding your breath instead of maintaining steady diaphragmatic breathing
Rushing the tempo and losing the peak contraction at the top of the lift
Allowing the knees to bend significantly which shifts focus away from the erector spinae

Muscles Worked

Primary movers

Lower Back

Stabilizers

Glutes
Rear Deltoids
Trapezius

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Lower Back · Strength