Superman
How to do it
- Lie face down on the floor with your arms extended overhead and legs straight.
- Squeeze your glutes.
- Raise your arms, chest and legs off the floor at the same time.
- Hold for a beat at the top, then lower under control.
- Only a few inches of height is needed. Straining higher just compresses the lower back.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Lower back / erectors 70%
- Glutes 30%
- Hamstrings 15%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
Know what your whole week misses, not just one exercise
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