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

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.

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

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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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