Lower BackBeginner
Superman
A prone bodyweight exercise lifting the arms, chest and legs off the floor at the same time. It trains the spinal erectors and glutes.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
- Sets
- 2–3
- Reps
- 10–15
- Rest
- 30–45s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.