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Superman

Exercise Data

Type: Stretching
Main Muscle Worked: Lower Back
Other Muscles: Glutes, Hamstrings
Equipment: Body Only
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Static
Your Rating: 


8.5

Out of 10

Excellent

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Superman Images

Superman
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Superman
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Superman Guide

Main Muscle: Lower Back

  1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
  2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
  3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions prescribed in your program.

Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.



Alternative Exercises For Superman

8.4

Out of 10

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

Review: Superman

Exercise Rating
10/10

Feb 3, 2014 3:59 PM: I feel better now :)



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of people found this tip helpful

Tip: Superman

Exercise Rating
10/10

May 27, 2013 3:25 PM: I just recovered from a sciatic nerve injury, this is one of the exercises that I would do twice a day. You could also put your arms at shoulder level (sky diver position) in case you can't extend your arms out.



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of people found this tip helpful

Tip: Superman

Exercise Rating
10/10

May 27, 2013 3:25 PM: I just recovered from a sciatic nerve injury, this is one of the exercises that I would do twice a day. You could also put your arms at shoulder level (sky diver position) in case you can't extend your arms out.



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of people found this review helpful

Review: Superman

Exercise Rating
9/10

Apr 13, 2013 5:15 AM: simple and effective



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of people found this review helpful

Review: Superman

Exercise Rating
10/10

Jul 16, 2012 1:44 AM: this is awesome, i love it.



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of people found this tip helpful

Tip: Superman

Exercise Rating
10/10

Jun 25, 2011 10:14 AM: It's a good lower back exercise but i wouldn't recommend it to people who regularly tend to have back injuries.



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Tip: Superman

Exercise Rating
10/10

Feb 24, 2011 3:43 PM: i like them we use to do them alot in wresting. very good to superset with planks



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of people found this review helpful

Review: Superman

Exercise Rating
1/10

Dec 23, 2010 8:35 AM: Such a terrible exercise. Not to mention the thoracic paraspinals are responsible for most extension, so it's not even a good low back workout. However, if you're looking to destroy your lumbar spine, it's awesome.



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of people found this review helpful

Review: Superman

Exercise Rating
10/10

Mar 8, 2010 2:13 AM: its good for me



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