1 / 6Superman
Lying face down, you lift your arms, chest and legs off the floor at the same time and hold. It strengthens the lower back and glutes with no equipment.
BackGlutes
- Level
- Beginner
- Equipment
- Bodyweight
- Main muscle
- Back
- Also works
- Glutes
- Beginner sets
- 3 × 10–20 sec
- Rest
- 45 seconds
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See the app · coming soonHow to do it
- 1Lie face down with your arms stretched out in front of you.
- 2Keep your neck in line with your back.
- 3Lift your arms, chest and legs off the floor at the same time.
- 4Hold for a moment, then lower.
Common mistakes
- Jerking up fast
- Cranking the neck back to look forward
- Holding the breath
Tips
- Lift slowly and hold for 2 to 3 seconds at the top
- Keep your eyes on the floor so the neck stays in line
- Too hard? Lift only the arms, then only the legs
Questions
Is the superman good for back pain?
It strengthens the back muscles, which can help many people. If it causes pain, stop and ask a professional.
How many reps?
Three sets of 10 to 12 lifts with a short hold each.
More Back exercises
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