Superman Form

superman hold.JPG


by Becca Egan, BS, NASM-CPT

Exercise: Supermans

Muscle Groups Targeted: Back, glues, core

Importance: Good exercise to strength all muscles in the back without putting them under excess resistance or weight. Also helps with shoulder mobility.

Proper Form:

  • Lie prone (on your stomach) on a mat with your legs extended, ankles slightly plantar flexed (toes pointing away from your shins), arms extended overhead with palms facing each other. Relax your head to align it with your spine
  • Exhale, contract your abdominal and core muscles to stabilize your spine and slowly extend both hips (raise both legs) a few inches off the floor while simultaneously raising both arms a few inches off the floor
  • Keep both legs and arms extended and avoiding any rotation in each
  • Maintain your head and torso position, avoiding any arching in your back or raising of your head
  • Hold this position briefly
  • Inhale and lower your legs and arms back towards your starting position without any movement in your low back or hips

Sample Workout:

  • 10 Supermans
  • 10 V sit-ups
  • 10 kettle bell swings
  • 10 Supermans
  • 10 low to high planks
  • 10 10 goblet squats

Complete 2 rounds, rest 2 minutes, complete 2 more rounds (total of 4)

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