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What is the Superman?
The Superman is a bodyweight exercise primarily targeting the lower back muscles and the erector spinae. It is ideal for strengthening these muscles and also engages the glutes and shoulders. Perfect for home workouts or as a complement to core exercises.
How to properly perform the Superman
- Lie face down on a mat or the floor with your arms extended in front of you and your legs straight.
- Engage your core muscles and lift your arms, chest, and legs off the ground simultaneously.
- Keep your neck in a neutral position and gaze towards the floor to avoid straining your neck.
- Hold the lifted position for a few seconds, focusing on squeezing your back muscles.
- Slowly lower your arms, chest, and legs back down to the starting position.
- Repeat for the recommended number of repetitions.
Targeted muscles and equipment
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Complementary exercises
Other exercises for Back:
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