Bodyweight

Superman

The Superman exercise is perfect for beginners, targeting the back, glutes, and shoulders. It strengthens the lower back, boosts stability, improves posture, and promotes good spinal health. Ideal for those who sit often.
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Superman instructions
Step-by-step instructions
1
Begin by lying face down on the floor, extending your arms out in front of you and your legs behind you.
2
Keep your neck neutral and eyes looking down, this would be your starting position.
3
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for a second.
4
Try not to jerk your neck and keep your movements slow and controlled.
5
Slowly begin to lower your arms, legs and chest back down to the starting position and repeat for the programmed number of reps.
Begin by lying face down on the floor, extending your arms out in front of you and your legs behind you.
Keep your neck neutral and eyes looking down, this would be your starting position.
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for a second.
Try not to jerk your neck and keep your movements slow and controlled.
Slowly begin to lower your arms, legs and chest back down to the starting position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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