Weighted Kneeling Superman
Muscle Groups: Lower Back
Weighted Kneeling Superman focuses on Lower Back, with Glutes, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Kneeling Superman with proper form and technique.
- 1
Start kneeling on the floor with a dumbbell in one hand, opposite arm extended in front of you for balance.
- 2
Engage your core and lift your extended arm and the opposite leg (the leg on the same side as the dumbbell) off the ground, keeping your back straight.
- 3
Hold the lifted position for a moment, then slowly lower your arm and leg back to the starting position.
Tips for Success
These tips will help you perform Weighted Kneeling Superman safely and effectively while maintaining proper form.
-
Keep your core tight throughout the exercise to protect your lower back.
-
Avoid arching your back; maintain a straight line from your head to your extended leg.
-
Start with a light weight to ensure you can perform the movement correctly before increasing the load.
Secondary Muscles
While Weighted Kneeling Superman primarily targets Lower Back , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Kneeling Superman, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Kneeling Superman, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
