Superman Rocks
Superman Rocks is an exercise that focuses on strengthening the upper and lower back muscles, particularly the spinal extensors. You lie flat on your stomach and simultaneously lift your chest and arms to achieve a "flying" position. This exercise can help improve posture.
A similar exercise is the Superman Exercise. In this variation, you remain in the flying position but do not lift the arms in front of the body.
Superman Rocks - the correct execution
- Start lying on your stomach
- Stretch your arms next to your head in extension of your body
- Now lift your chest as far as possible from the floor
- Arms remain stretched at the same time
The exercise Superman Rocks is intended to be used as a hypertrophy exercise.
Which muscles are trained by Superman Rocks?
Primary trained muscles for Superman Rocks
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Secondary trained muscles for Superman Rocks
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
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