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Superman (Bodyweight)

The bodyweight superman targets the lower back, glutes, and shoulders. By lifting the arms and legs while lying face down, it enhances lower back strength and stability.

Primary Muscle Group
Type of Weight

Core

Bodyweight

1. Setup: Lie face down on a mat with your arms extended in front of you and legs straight.
2. Grip: Place your hands and feet flat on the ground.
3. Starting Position: Engage your core and keep your neck in a neutral position.
4. Execution: Lift your arms, chest, and legs off the ground simultaneously, squeezing your lower back and glutes.
5. Return: Slowly lower your arms, chest, and legs back to the starting position. Repeat for the desired number of reps

Diagram of the muscles activated:

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