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Back · Strengthening

Superman with Leg Flutter Kicks

Superman with leg flutter kicks, 3 sets, 10 repetitions, hold 2 seconds at the top

Illustration of the Superman with Leg Flutter Kicks exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds in the elevated position

Description: Lie on your stomach, arms along your body or slightly forward. Gently lift your torso and legs off the ground while keeping the pelvis stable, then perform a controlled flutter kick with your legs while maintaining the elevated position for 2 seconds. Slowly lower back to the starting position.

Tips: Keep the neck aligned with the spine to avoid tension. Contract the lower back muscles without excessive arching. Breathe regularly throughout the exercise.

Progression: Gradually increase the hold duration in the elevated position from 2 to 4 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, mat
Starting position
Allongé sur le ventre, bras le long du corps ou légèrement en avant
Clinical goal
Renforcer les muscles lombaires pour améliorer la stabilité du bas du dos
Also known as
superman jambes battantes, extension lombaire avec battement, exercice 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.