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Back · Strengthening

Superman arms and opposite leg

Superman arms and opposite leg, 3 sets, 10 repetitions per side, controlled movement

Illustration of the Superman arms and opposite leg exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your stomach, either on a SwissBall for more challenge or on a firm surface. Slowly lift one arm and the opposite leg while keeping the pelvis stable and the neck aligned, then gently lower back down controlling the movement.

Tips: Focus on maintaining a still pelvis and avoid excessive arching of the lower back. Keep the neck in the natural alignment of the spine to prevent tension.

Progression: Gradually increase the number of repetitions or hold the raised position for a few extra seconds when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Allongé sur le ventre, sur SwissBall ou surface ferme
Clinical goal
Renforcement des muscles lombaires
Also known as
Superman alterné, Extension lombaire bras et 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.