GymPlan AISuperman
Superman is a beginner compound bodyweight stretching that mainly works your lower back, with help from your glutes and hamstrings.
💪 Lower back🏋️ Bodyweight📈 Beginner🔗 Compound🎯 2-3 holds of 20-30 seconds per side
How to do the superman
- 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
Primary: Lower backSecondary: GlutesSecondary: Hamstrings
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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What muscles does the superman work?
It mainly works your lower back; your glutes and hamstrings assist.
How many sets and reps of superman should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the superman good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.