Superman

exercise_detail.body_part: enums.body_part.BACK

exercise_detail.description

The Superman exercise is a bodyweight movement targeting the lower back, glutes, and hamstrings. It involves lying face down and simultaneously lifting the arms and legs to engage the posterior chain.

exercise_detail.how_to_perform

  1. Lie face down on a mat with your arms extended in front of you and legs straight.
  2. Keep your neck in a neutral position by looking at the floor.
  3. Simultaneously lift your arms and legs off the ground, engaging your core and glutes.
  4. Hold the top position for a moment while squeezing your back muscles.
  5. Slowly lower your arms and legs back to the starting position.
  6. Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

  • Focus on controlled movements to maximize muscle engagement.
  • Avoid arching your neck; keep it aligned with your spine.
  • Engage your core throughout the exercise to maintain stability.
  • Breathe steadily, exhaling as you lift and inhaling as you lower.
  • Start with smaller lifts if you're new to this exercise to build strength gradually.

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