Superman

Category

Back

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Erector Spinae, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Deltoids, Rectus Abdominis, Obliques

How to do it

1. Lie face down on the floor, arms extended forward, legs straight.
2. Simultaneously lift your arms and legs off the floor.
3. Hold the position for a few seconds, squeezing glutes and lower back.
4. Lower down slowly with control and repeat.

Form tips

• Keep arms and legs extended throughout the movement.
• Squeeze glutes and lower back muscles.
• Breathe evenly, don't hold your breath.
• Focus on posterior chain muscles.