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Superman
Muscles involved
The superman lifts your arms and legs while face down. It strengthens the lower back, glutes and hamstrings.
How to do it
- Lie face down supported on your knees and hands, with pelvis and spine in a neutral position.
- Lift one arm to ear height, keeping the elbow straight and aligned with your waist.
- Lift the opposite leg, aligning it with your spine, keeping your feet pointed.
- Return to the starting position and repeat with the opposite arm and leg.
Equipment required
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.
Difficulty
IntermedioFrequently asked questions
Superman: which muscles does it work?
Superman mainly works: Back, Glutes, Hamstrings. It also involves: Erector spinae, Gluteus maximus.
What is Superman good for?
The superman lifts your arms and legs while face down. It strengthens the lower back, glutes and hamstrings.
How do you do Superman with proper form?
- 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.
