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Back · Strengthening

Superman for Lumbar Strengthening

Superman, 3 sets, 10 repetitions, hold 2 seconds at the top

Illustration of the Superman for Lumbar Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds in the raised position

Description: Lie on your stomach with arms extended in front of you. Simultaneously lift your arms, head, chest, and legs off the ground by contracting the lower back muscles, then hold the position for 2 seconds before slowly lowering back down.

Tips: Keep the pelvis stable and avoid excessive arching of the back. Slightly contract the abdominal muscles to protect the lumbar spine.

Progression: Gradually increase the hold duration in the raised position from 2 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
mat
Starting position
Lying prone with arms extended in front
Clinical goal
Strengthen the lower back muscles to stabilize the lumbar spine
Also known as
superman, lumbar extension lying down, paraspinal muscle strengthening

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.