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Back · Strengthening

Superman with Stick

Superman with stick, 3 sets, 10 repetitions, movement control

Illustration of the Superman with Stick exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie on your stomach, ideally on a SwissBall or a comfortable surface. Hold a stick in front of you with arms extended, then slowly lift your torso, arms, and legs while keeping the pelvis stable and the neck aligned. Briefly hold the top position before slowly lowering back down, controlling the movement.

Tips: Keep your back straight and avoid excessive arching. Focus on slow, controlled movements to effectively activate the lumbar muscles.

Progression: Gradually increase the number of repetitions or hold the top position longer as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
stick, SwissBall (optional)
Starting position
Lying on the stomach on SwissBall or suitable surface
Clinical goal
Lumbar muscle strengthening
Also known as
superman with stick, lumbar extension with stick, superman exercise

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.