Legs
Kneeling Superman
A controlled bodyweight movement designed to isolate the hamstrings and strengthen the posterior chain.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a quadruped position on a soft mat with your hands directly under your shoulders and your knees under your hips.
Engage your core to maintain a neutral spine and prevent your lower back from arching during the movement.
Simultaneously lift your right arm straight forward and your left leg straight back until both are parallel to the floor.
Focus on squeezing the hamstring and glute of the extended leg to maintain height without rotating your hips.
Hold the peak contraction for two seconds while maintaining a steady gaze toward the floor to keep your neck aligned.
Slowly lower both limbs back to the starting position under full control before repeating the movement on the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively to reach higher.
- Rotating the hips to the side instead of keeping them square to the floor.
- Rushing through the repetitions without holding the contraction.
- Allowing the head to tilt upward, straining the cervical spine.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.