Superman Raise
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The Superman Raise is a bodyweight exercise where you lie prone on the floor and simultaneously lift your arms, chest, and legs off the ground, holding briefly before lowering, to mimic a flying position. Its primary purpose is to strengthen the posterior chain and improve spinal stability. It mainly targets the glutes, lower back, and erector spinae, benefiting beginners, athletes, and anyone seeking better posture or injury prevention through core and back fortification.
How to Perform Superman Raise
- 1Lie face down on a mat with your arms extended straight overhead and legs straight behind you, toes pointed downward.
- 2Engage your core by gently drawing your belly button toward your spine.
- 3Inhale deeply, then exhale as you simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes and back muscles.
- 4Hold the top position for 1-2 seconds, keeping your gaze neutral toward the floor.
- 5Inhale as you slowly lower your arms, chest, and legs back to the starting position with control.
- 6Repeat for desired reps, maintaining a steady rhythm.
- 7Key form tips: Keep your neck in line with your spine—avoid looking up. Move slowly to prevent momentum; do not arch your lower back excessively. If you feel strain in your back, reduce the lift height.
