Weighted Superman

Lower Back, Glutes, Hamstrings, CoreWeight Plate, Dumbbell

An isolation exercise that strengthens the posterior chain from a prone position using light weight. It targets the spinal erectors and glutes without heavy axial loading, while holding weight overhead increases core and upper back stability.

How to do it

1Lie face down with your arms extended overhead, holding a light plate or dumbbell.

2Keep your gaze on the floor to maintain a neutral neck.

3Exhale and smoothly lift your chest, weighted arms, and straight legs off the floor together.

4Pause at the top for a second by squeezing your glutes and lower back muscles.

5Lower down with control without flopping onto the floor.

Common mistakes

Jerking violently off the floor, placing unnecessary stress on the lower back.

Cranking your head back, which overstrains the neck.

Using too much weight, breaking form and shifting load off the target muscles.

Breathing

Exhale as you lift your chest and legs off the floor. Inhale as you lower back down with control.

Make it harder or easier

To regress, drop the weight or lift only your upper body.

To progress, hold the top position longer.

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.