Superman
Works the lower back.
- Primary muscles
- Lower back
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Body only
- Level
- Beginner
- Mechanic
- Compound
- Force
- Static
How to do it
- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Lower back exercises
- Child's Pose Body only
- Crossover Reverse Lunge Body only
- Dancer's Stretch Body only
- Hug Knees To Chest Body only
- Hyperextensions With No Hyperextension Bench Body only
- Pelvic Tilt Into Bridge Body only
- Standing Pelvic Tilt Body only