Superman
Lying face down on the floor, lift the chest, arms and legs together and hold briefly. It trains the lower back muscles, with the glutes, hamstrings and upper back helping. Choose it as back work with no equipment, or when there is no back extension bench.
Updated
Primary muscles: Lower Back. Supporting muscles: Glutes, Hamstrings, Upper Back. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Lie face down with the arms reaching forward and the legs straight.
- Squeeze the glutes and brace the core.
- Lift the chest, arms and thighs a few centimetres off the floor together.
- Keep the neck neutral with the eyes on the floor just ahead.
- Hold the top for 2 to 3 seconds.
- Lower under control until the arms and legs rest on the floor.
Watch for
- Cranking the head up to look forward.
- Lifting higher by arching the lower back hard.
- Bending the knees to raise the feet.
Breathing
Exhale as you lift, inhale as you lower.
Tip
Lift only the arms or only the legs, or set the arms by the sides, if the full version bothers your lower back.
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