How to Do the Superman
💪 Lower Back, Glutes, Hamstrings🏋️ Body Only📊 Beginner🏷️ Stretching
How to perform 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.
Muscles worked
The Superman primarily targets your Lower Back, with support from your Glutes, Hamstrings. You'll need body only.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Superman slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.