▸ Back
Superman
Lower BackBody Only
beginner · compound · stretching
Also works: Glutes · Hamstrings
A lower back movement in the Bikkel catalog. Load it into a routine and log every working set — weight, reps and rest tracked like an equipment readout.
▸ How to
Own the movement
Step-by-step form cues to get you started. Dial in the exact working weights and rep targets inside the app.
01
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
02
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
03
Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
04
Repeat for the recommended amount of repetitions prescribed in your program.