Male

Superman

Muscles involved

Back

Glutes

Hamstrings

When you want to transfer your gym strength to any sport or daily movement, the Superman is a key tool. Working with just your bodyweight allows you to coordinately activate your entire posterior chain, strengthening your back, glutes, and hamstrings without overloading your lower back with external weight. By coordinating the lifting of your limbs while maintaining a neutral spine, you build envious core stability that protects your spine during jumps, sprints, and sharp turns. It is not about lifting as high as you can, but about seeking length and tight control with every single rep. You will notice increased torso firmness and a much more upright posture both during and outside your workouts. Integrate this movement into your routine to develop that functional athletic solidity that makes a real difference in your overall athletic performance.

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

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.