Bench Superman

Lower Back, GlutesBench

Build lower back endurance and glute strength in a comfortable, controlled position. The bench gives you a clear path of motion to work the entire back of your body.

How to do it

1Lie face down on the bench with your pelvis supported and reach your arms straight out front.

2Keep your legs straight, hovering off the floor or lightly touching it.

3Lift your chest and straight legs up off the bench at the same time.

4Hold for one second at the top, feeling your lower back and glutes engage.

5Slowly lower back down without completely relaxing your muscles at the bottom.

Common mistakes

Throwing your head back, which strains your cervical spine.

Jerking up violently instead of lifting with controlled muscular effort.

Overarching your lower back excessively, causing pinch or discomfort.

Breathing

Exhale as you lift your chest and legs. Inhale as you slowly return to the starting position.

Make it harder or easier

To make it easier, lift opposite arm and leg alternately.

To make it harder, increase the pause time at the peak of the movement.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.