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Back · Strengthening

Superman Isometric with 90° Arm Abduction

Superman isometric with 90° abduction, 3 sets, hold for 20 seconds

Illustration of the Superman Isometric with 90° Arm Abduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Description: Lie on your stomach with your arms abducted at 90 degrees, extended out to the sides. Hold this position by engaging your lower back muscles without excessive arching, keeping your hips stable.

Tips: Keep your head in line with your spine, breathe calmly, and avoid pelvic rotation. Focus on contracting your lumbar muscles for effective stabilization.

Progression: Gradually increase the holding time from 20 to 30 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Lying prone, arms extended out to the sides at 90 degrees
Clinical goal
Strengthening of the lumbar muscles to improve lower back stability
Also known as
Superman exercise, Isometric back exercise, Lumbar 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.