superman
Lie face down on the floor with your arms extended forward and legs extended backward, keeping your head in a neutral position looking at the floor. Engage your core and glutes, then simultaneously lift your arms, chest, and legs a few inches off the floor.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- erector spinae
- gluteus maximus
Secondary muscles
- hamstrings
- posterior deltoid
- trapezius
Target muscles
- back
- glutes
- hips
How to perform
- 1
Lie face down on the floor with your arms extended forward and legs extended backward, keeping your head in a neutral position looking at the floor.
- 2
Engage your core and glutes, then simultaneously lift your arms, chest, and legs a few inches off the floor.
- 3
Squeeze your shoulder blades together and contract your glutes at the top of the movement.
- 4
Hold briefly at the peak contraction, feeling the engagement in your lower back and glutes.
- 5
Slowly and with control, lower your arms, chest, and legs back to the starting position.
- 6
Repeat for the desired number of repetitions, maintaining a smooth and controlled motion.
Safety & form
Train smart. Read these notes before adding heavy load.
