Superman W 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
- 4
- Alternate Names
- Superman Exercise
How to: Superman W
- Lie face down on a mat with your arms extended in front of you and legs straight.
- Simultaneously lift your arms, chest, and legs off the ground while keeping your knees straight.
- Hold the position for a moment before lowering back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too high, which can cause hyperextension of the back.
- Holding the breath while lifting
- Tensing the shoulders instead of relaxing them
Modifications
- Perform the exercise with arms and legs closer to the ground for a reduced range of motion.
- Start with the opposite arm and leg lift to reduce difficulty.
Tips
- Focus on engaging your back muscles while lifting your arms and legs.
- Keep your neck in a neutral position to avoid strain.
- Breathe steadily throughout the movement.
Superman W Alternatives
Tags
core
strength
back
hamstrings
glutes
bodyweight