Zirv Fitness
Strength exercise

Superman

How to do it

  1. Lie face down on the floor with the arms extended forward and the legs straight behind.
  2. Brace the core lightly and press the pelvis into the floor to stabilize the position.
  3. Simultaneously raise the arms, chest, and legs off the floor using the lower back and gluteus maximus.
  4. Hold the raised position briefly at the top of each repetition while breathing steadily.
  5. Lower the arms and legs back to the floor with control to complete one repetition.
  6. Keep the neck neutral by looking down at the floor rather than lifting the chin upward.

Muscles worked

Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Lower Back exercises

Arch Body HoldAxle DeadliftBack Extension (Bodyweight)Back Extension MachineBand DeadliftBand Romanian Deadlift
Type
Strength
Equipment
Bodyweight
Primary muscles
Lower Back, Gluteus Maximus
Measured in
Reps and weight