Supermans / Extended Arms & Legs Lifts
- Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
- Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
- Hold for a count of 2 while squeezing your abdominals and obliques.
- Return to the starting position for a count of one, then repeat.
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Related exercises to discover
Supermans / extended arms & legs lifts is a at-home exercise that targets lower back and also works abs. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Agility ladder drills, one arm barbell rows and hex / trap bar / cage deadlifts / squats. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
