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Back · Strengthening

Superman arms and opposite leg with stick

Superman arms and opposite leg with stick, 3 sets, 10 repetitions per side

Illustration of the Superman arms and opposite leg with stick exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your stomach, hold a stick in front of you with both hands. Simultaneously lift one arm and the opposite leg while keeping the pelvis stable and the neck aligned. Hold the elevated position briefly, then slowly lower while controlling the movement.

Tips: Keep your back straight and avoid excessive arching. Focus on pelvis stability and controlled movement to strengthen the lumbar muscles.

Progression: Gradually increase the number of repetitions or hold the elevated position longer as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
bâton
Starting position
Allongé sur le ventre, mains tenant un bâton devant soi
Clinical goal
Renforcer les muscles lombaires pour améliorer la stabilité du bas du dos
Also known as
Superman alterné avec bâton, Extension lombaire bras-jambe opposés, Exercice lombaire superman

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.