Legs
Superman
A low-impact floor movement designed to strengthen the posterior chain and enhance spinal stability.
How to perform.
Follow the sequence — setup is half the lift.
Lie face down on the gym mat with your legs straight and arms extended fully above your head.
Keep your neck in a neutral position by looking down at the floor throughout the entire movement.
Simultaneously lift your arms, chest, and legs several inches off the floor by contracting your glutes and lower back.
Hold the peak position for two to three seconds while maintaining steady breathing.
Lower your limbs back to the starting position in a slow and controlled manner.
Repeat the movement for the desired number of repetitions without letting your chin touch the mat.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Hyperextending the neck by looking forward rather than down
- Holding your breath during the lifting phase
- Using momentum to jerk the body upward instead of controlled muscle contraction
- Bending the knees while lifting the legs
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.