Hominin · exercise
Superman
Superman is a beginner stretching exercise using body only. It works the lower back, with help from the glutes and hamstrings.
beginnerbody onlystatic movementcompoundstretching
- Main muscles
- lower back
- Also works
- glutes, hamstrings
How to do it
- 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.
- 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.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Cat Stretch · other, beginner
- Child's Pose · other, beginner
- Dancer's Stretch · other, beginner
- Hug A Ball · exercise ball, beginner
- Hug Knees To Chest · other, beginner
- Lower Back-SMR · foam roll, beginner
- Pyramid · exercise ball, beginner
- Standing Pelvic Tilt · other, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).