Superman

Primary muscle

Back

Also works

Glutes, Hamstrings

Pattern

Isolation

Equipment

Floor Mat

Level

Beginner

Coaching cues

Lift chest, arms, and legs off the floor at the same time. Squeeze glutes and lower back — hold 2 sec at the top. Slow down.

Orion Coach programs the Superman for you. Sets, reps, and load that adapt to your recovery, in real time.