Superman
Execution Guide
- Lie face down on a mat with arms extended overhead and legs straight.
- Simultaneously lift your arms, chest, and legs off the floor.
- Squeeze your glutes and lower back muscles at the top.
- Hold for 2-3 seconds.
- Lower everything back down slowly.
Range of Motion
Flat on the floor to limbs and chest elevated 4-6 inches.
Common Mistakes to Avoid
- ×Hyperextending the neck by looking up
- ×Lifting only the arms or only the legs
- ×Rushing through the movement without holding the contraction
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Strengthen the lower back extensors without equipment
Difficulty
Beginner
Burn (10m)
30-50
Equipment
Exercise Mat
Anatomy
Primary
Erector Spinae
Secondary
GlutesHamstringsRear Deltoids