Superman
Hinge, bodyweight, lower back and glutes
The superman lifts the arms, chest and legs off the floor together while you lie face down. It trains the lower back and glutes, with the upper back and hamstrings helping. It suits beginners and anyone who wants a simple floor move for the back of the body.
Setting up
- Lie face down with the legs straight and the arms stretched overhead.
- Rest the forehead on the floor and relax.
How to do a superman
- Squeeze the glutes gently.
- Lift the arms, chest and legs off the floor at the same time.
- Keep the neck long and look at the floor.
- Hold for a moment at the top.
- Lower everything slowly back to the floor.
Breathing. Breathe out as you lift and breathe in as you lower.
Muscles worked
- Mainly
- Lower back and glutes
- Also
- Upper back and hamstrings
Common mistakes
- Throwing the head back. The lift comes from the back, so keep the eyes on the floor.
- Jerking up fast. Speed skips the muscles, so lift slowly and hold the top.
- Bending the knees to lift the feet. Straight legs work the glutes, so lift from the hips with the knees straight.
Easier and harder
- Easier
- Bird Dog
- Harder
- Roman Chair Back Extension
Guide
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