Superman Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Superman Exercise, Superman Hold
Visualised Target Muscle Groups
Front
Back
How to: Superman
- Lie face down on the floor with your arms extended in front of you.
- Simultaneously lift your arms, legs, and chest off the ground as high as comfortably possible.
- Hold the position for 2-5 seconds, then slowly lower back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Raising the arms and legs too high.
- Tensing the neck instead of keeping it relaxed.
- Not engaging the core.
Modifications
- Perform on a soft surface to reduce strain.
- Limit the lift height if you experience discomfort.
Tips
- Engage your core for better balance.
- Keep your head in a neutral position.
- Avoid overextending your back.
Superman Alternatives
Tags
core
back
strength
mobility
bodyweight
beginner
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
