Core · New to it
Superman
A face-down lift of your arms, chest and legs that trains the muscles along your back and your glutes.
Demo by Lena, an AI coach. Its start and end, as stills.
- Works
- lower back, glutes; also upper back, hamstrings
- Kit
- Mat
- Dose
- 8 to 12 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie face down with your arms reaching forward and legs straight, forehead resting on the mat.
While you move
- Lift arms and legs a little
- Eyes stay on the floor
- Squeeze your glutes
- Hold for two, lower slow
Avoid
- Cranking your head up to look forward
- Lifting as high as you can into a deep arch
Take care if you have trouble with your lower back or lying face down (pregnancy).