Superman
Primary muscles: Lower back. Assisting muscles: Glutes, Hamstrings.
How to do it
- Lie face down on the floor or a mat, with your arms fully extended in front — this is the starting position.
- Exhale and simultaneously lift your arms, legs and chest off the floor, holding the contraction for 2 seconds.
- Inhale and lower slowly back to the starting position.
- Repeat the movement.
Key to the execution: Contract your lower back and hold the top position for a few seconds on every rep.
Common mistakes
- Lifting abruptly with momentum, instead of under control.
- Lifting only your legs or only your arms, not both at the same time.
- Straining your neck by looking too far up.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.