Strength

Med Ball Superman

The Med Ball Superman exercise targets lower back and glutes, boosting core stability and back endurance. Usually done with a medicine ball, this Superman-pose movement lays on the stomach, offering resistance for muscle improvement.
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Med Ball Superman instructions
Step-by-step instructions
1
Place a medicine ball in front of you on the ground.
2
Lie on your stomach with both arms and both legs outstretched, your arms reaching towards the medicine ball.
3
Raise both your legs and arms up, as if trying to make your body into a 'U' shape.
4
Roll the medicine ball towards you with your hands, then push it back out.
5
Lower your arms and legs back to the ground and repeat for the programmed number of reps.
Place a medicine ball in front of you on the ground.
Lie on your stomach with both arms and both legs outstretched, your arms reaching towards the medicine ball.
Raise both your legs and arms up, as if trying to make your body into a 'U' shape.
Roll the medicine ball towards you with your hands, then push it back out.
Lower your arms and legs back to the ground and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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