Should I feel this in my lower back?

While the lower back acts as a stabilizer, the primary tension should be felt in the glutes and hamstrings. If you feel sharp pain in the spine, reduce the height of your leg lift and engage your abs more firmly.

How can I make the movement harder for my hamstrings?

Slow down the tempo and focus on a forceful squeeze at the top of the movement. You can also add light ankle weights to increase the resistance on the posterior chain.

Is this the same as a Bird Dog?

Yes, this exercise is frequently referred to as the Bird Dog. In a hamstring-focused context, the emphasis is placed on the hip extension and leg height rather than just core stability.

Kneeling Superman: Hamstring and Core Guide

Master the Kneeling Superman to strengthen your hamstrings and improve spinal stability with our step-by-step bodyweight guide.

How to Perform

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

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

Primary movers

Hamstrings

Stabilizers

Glutes
Erector Spinae
Core

Related Guides

Hamstrings · Legs