Movement overview

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.

Step-by-step cues

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.

Technical 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.