Superman From Floor
Superman From floor is an effective exercise that targets your lower back muscles, glutes, hamstrings, and abs. It also strengthens and improves the stabilization of your lumbar and hip extensors.
INTERMEDIATE
Superman Pulldowns
A posterior-chain and upper-back exercise combining a Superman hold with a pulldown motion to target the lats, rear delts, and spinal extensors.
Instructions
- Lie on your stomach on a mat or soft floor, and stretch your arms in front of you with your palms facing the mat.
- Gradually lift your legs and arms off the floor at the same time.
- Then, slowly bend your elbows to lower your arms, tensing your lats. Stay down there for a moment. Your biceps should be just below shoulder level. Raise your hands to your head.
- When your arms are straight in front of you, return to the starting position by lying on the mat. Repeat for the desired number of repetitions.
Tips
- Be sure to perform the exercise in the correct form.
Alternative Exercises
Superman On Swiss Ball
Superman On Swiss Ball targets your lower body, including glutes, hamstrings, lower back, and shoulder muscles, as well as strengthens the core. Using a Swiss ball to perform this exercise increases the difficulty level.
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