Superman

Muscles involved

BackGlutesHamstrings

How to do it

1. Lie face down supported on your knees and hands, with pelvis and spine in a neutral position. 2. Lift one arm to ear height, keeping the elbow straight and aligned with your waist. 3. Lift the opposite leg, aligning it with your spine, keeping your feet pointed. 4. Return to the starting position and repeat with the opposite arm and leg.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Erector spinaeGluteus maximusHamstrings

Tips

- Keep your head aligned with your spine, avoiding looking upward. - Extend the opposite arm and leg controllably, without forcing the range of motion. - Activate your core to maintain balance and stability.

Difficulty