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 on all fours with your hands directly under your shoulders and your knees under your hips.
- 2
Hold a light dumbbell in one hand, keeping your back flat and core engaged.
- 3
Slowly extend the arm holding the dumbbell straight forward while simultaneously extending the opposite leg straight back.
- 4
Keep your extended arm and leg parallel to the floor, forming a straight line from your fingertips to your heel.
- 5
Hold this extended position briefly, then gently return your arm and leg to the starting all-fours position.
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.
