Lower Back exercise

Weighted Superman

How to do the Weighted Superman with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Lie facedown with your arms and legs outstretched, holding a medicine ball or any other weights such as dumbbells in your hands. Your forehead should be on the floor too. Exhale as you slowly lift arms, legs, and head off the floor. Keep arms and legs straight (not locked) as…
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Illustration showing the Weighted Superman
Targets

Muscles worked

Lower Back muscle Lower Back Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary
Technique

How to do the Weighted Superman

  1. 1 Lie facedown with your arms and legs outstretched, holding a medicine ball or any other weights such as dumbbells in your hands. Your forehead should be on the floor too.
  2. 2 Exhale as you slowly lift arms, legs, and head off the floor. Keep arms and legs straight (not locked) as you hold up your weight.
  3. 3 Hold for 5 seconds.
  4. 4 Exhale as you lower back down.