Back · Bodyweight · Compound · Beginner
Superman
PrimarySecondary
- Main muscles
- Lower Back
- Also working
- Glutes, Hamstrings
How to do it
- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Swaps on other equipment
Each has the lower back as its main muscle, on a different piece of equipment.
Other lower back exercises
- Rack Pulls · Barbell
- Reverse Band Deadlift · Barbell
- Seated Good Mornings · Barbell
- Standing Pelvic Tilt · Bodyweight
- Stiff Leg Barbell Good Morning · Barbell
- Weighted Ball Hyperextension · Exercise Ball
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake