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Superman

beginnerno equipment
Superman: start of the movement
1 · start
Superman: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back
Secondary: glutes

Correct technique

  1. 1Lie on your stomach, arms stretched out in front.
  2. 2Lift your arms, chest and legs a few centimetres off the floor at the same time.
  3. 3Hold 2 seconds and squeeze your glutes.
  4. 4Lower it slowly.
Breathing: Breathe calmly and steadily, keep your core braced.

Common mistakes

  • ✕Tilting your head far back.
  • ✕Swinging the weight up.

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Bird dog
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