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Back · Strengthening

Superman isometric with stick

Superman isometric with stick, 3 sets, hold for 20 seconds

Illustration of the Superman isometric with stick exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per hold

Rest: 30 seconds between each set

Equipment: stick or broomstick

Description: Lie on your stomach, hold a stick in front of you with arms extended. Slowly lift your torso, arms, and legs while keeping the pelvis stable and the neck aligned. Maintain the elevated position for 20 seconds, then gently lower back down.

Tips: Keep your gaze toward the ground to avoid arching the neck. Slightly contract the lower back muscles without forcing. Breathe calmly during the exercise.

Progression: Gradually increase the hold duration by 5 seconds each week if the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
stick
Starting position
Lying on the stomach, arms extended holding a stick in front
Clinical goal
Lumbar muscle strengthening
Also known as
superman lumbar, lumbar extension with stick, superman exercise with broomstick

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.