Wake up the lower back with cross-body lifts.
Lift from the back, not by jerking. Keep your neck neutral and gaze down.
Lifting the opposite arm and leg makes the lower back stabilise and extend at the same time: the muscles along your spine raise the limbs while resisting the twist the cross body pattern creates. Because only one pair rises at a time, it is gentler than a full superman, making it the smarter starting point. It is the quiet posterior work that keeps hinging and squatting honest.
They strengthen the muscles along your spine using a light, controlled pattern. Think of them as groundwork for deadlifts, rows and everyday posture rather than a max effort lift.
Either works. A steady rhythm builds endurance, while a one or two second pause at the top makes each rep harder and stricter. Pick one and stay consistent through the set.
You are looking up as you lift. Keep your gaze on the floor so your neck stays in line with your spine, and let the lift come from your back, not from craning your head.
