Superman

Purpose of the exercise

Strength exercise for the lower back (erector spinae), glutes (gluteus maximus), hamstrings, upper back and shoulder stabilisers. Improves posterior chain strength, back extension strength and body control. Also effective for improving posture, core stability and for prevention of low back pain. Helps develop isometric strength throughout the back of the body.

Supplies

• Mat or soft surface
• Sufficient space to lie outstretched
• No further material required

Starting position

1. Lie on your stomach on a mat
2. Extend both arms straight forward (above your head)
3. Fully extend both legs
4. Palms facing down or together
5. Forehead rests on the ground
6. Feet slightly apart (hip width)
7. Slightly tighten your core

Implementation

1. Lift your arms, chest and legs off the ground at the same time
2. Stretch your arms forward and legs backwards
3. Tighten your buttocks, lower back and shoulders
4. Lift as high as comfortably possible
5. Keep your head in neutral position (extension of back)
6. Only your pelvis and lower abdomen touch the ground
7. Hold this position
8. Release controlled back to the ground
9. Repeat the movement

Points of interest

• ✓ Actively tighten your buttocks while lifting
• ✓ Keep your arms and legs extended
• ✓ Move symmetrically (both sides at the same time)
• ✓ Keep your head in line with your spine
• ✓ Breathe calmly (do not hold your breath)
• ✓ Tighten your shoulder blades towards each other
• ✗ Avoid hyperextension by lifting too high
• ✗ Don't pull with your neck (head neutral)
• ✗ Do not overstress (stay controlled)
• ✗ Don't let your lower back crack or become painful
• ✗ Do not lift higher than comfortable
• ✗ Do not bend your arms or legs during the hold

When this exercise?

This exercise is suitable for athletes of all levels who want to develop lower back and posterior chain strength without equipment. Ideal as a home exercise or as accessory work after main strength exercises. Very effective for preventing lower back pain and improving posture. Perfect as part of core training or as a warm-up for lower back work. Also valuable in rehabilitation for low back pain to gradually build up extension strength (in consultation with physiotherapist). Suitable as finishing exercise after leg training. In case of acute back pain, herniated disc, sciatica or spondylolisthesis, have it assessed by a physiotherapist first. Start carefully and do not lift too high - comfort and control take precedence over maximum height.