Superman

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Superman exercise is a famous bodyweight movement that targets the muscles of the lower back, core, and shoulders. To perform the Superman exercise, start by lying face down on the floor with

The Superman exercise is a famous bodyweight movement that targets the muscles of the lower back, core, and shoulders. To perform the Superman exercise, start by lying face down on the floor with your arms extended overhead and your legs straight. Place your arms in an externally rotated position with your thumbs facing the ceiling. Brace your core and glutes to initiate the movement. Lift your entire legs and chest off of the floor, trying to keep your legs and arms locked straight. Pause briefly at the top of the movement squeezing your glutes, low back and upper back muscles. Lower yourself under control and repeat for the desired number of repetitions.

Common Mistakes

Do not use jerky movement to throw yourself into position at the top. Inste

Do not use jerky movement to throw yourself into position at the top. Instead use smooth, controlled movements to pull yourself into the top, extended position. Do not crane your neck backwards. Keep your head in line with your torso. Do not bend your knees or elbows. Start the movement from your back, shoulders and glutes.

Pro Tips

Think about making your body long and trying to get your fingertips as far

Think about making your body long and trying to get your fingertips as far away from your toes as possible during the movement. You can also picture tucking your shoulder blades into your back pockets to increase shoulder stability and comfort.

Purpose

The Superman exercise focuses on the posterior chain, or the muscles that s

The Superman exercise focuses on the posterior chain, or the muscles that start at the base of your skull and go all the way down to your heels. This exercise is great for strengthening your posterior shoulder muscles, low back, and glutes and can improve posture.

Form

Be sure that your feet are held together and your hands are in line with yo

Be sure that your feet are held together and your hands are in line with your torso, thumbs facing the ceiling to keep your shoulders more comfortable.

Additional Names

Prone Back Extension