EXERCISE LIBRARY / BEGINNER FRIENDLY
Superman
A practical movement option for building a consistent routine.
Movement overview.
hingeMOVEMENT
exercise matEQUIPMENT
BeginnerLEVEL
WATCH & PRACTISE
Follow along at your pace.
Pause to practise, replay a movement, or jump back a few seconds to watch it again. Captions and playback speed are available in the YouTube player when supported.
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Video: Superman Exercise for Lower Back Strength · AskDoctorJo
How to start
Main muscles: back extensors and glutes.
Starting point: 1–2 sets of 6–10 reps.
Modification: Lift one arm or one leg at a time and keep the lift small..
Coaching note. Floor-based. Avoid overextending the lower back. General educational information, not an individualized exercise prescription.