Superman Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.8
- Alternate Names
- Superman Exercise, Back Extension
How to: Superman
- Lie face down on a mat with your arms extended in front of you.
- Keep your legs straight and feet hip-width apart.
- Simultaneously lift your arms, chest, and legs off the ground, squeezing your back muscles.
- Hold this position for a few seconds before lowering back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too high, leading to strain in the back.
- Not engaging the core or glutes.
- Allowing the head to drop, which can lead to neck strain.
Modifications
- Perform the exercise with your arms and legs slightly elevated for less strain.
- Start with a lower hold time and gradually increase.
Tips
- Keep your neck in a neutral position; don't strain it.
- Engage your core throughout the exercise for stability.
- Hold the position at the top for a few seconds for maximum benefit.
Superman Alternatives
Tags
core
strength
back
hip stability
bodyweight
beginner