Bodyweight Floor Superman Stretch
Glutes·Intermediate·Compound
Dumbbell Floor Superman
The Dumbbell Floor Superman is a posterior-chain exercise that targets the lower back and glutes while adding external resistance. Holding a dumbbell increases intensity and reinforces controlled spinal extension.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Dumbbell Floor Superman
- 01
Lie face down on the floor holding a light dumbbell with both hands.
- 02
Extend your arms forward while keeping your legs straight.
- 03
Brace your core and squeeze your glutes.
- 04
Lift your arms, chest, and legs slightly off the floor.
- 05
Hold briefly at the top while maintaining tension.
- 06
Lower your body back down with control.
- 07
Repeat for the desired number of reps.
Performance tips
Cues that matter
- Use light weight to avoid lower-back strain.
- Lift with control rather than height.
- Keep your neck in a neutral position.
Common questions
Frequently asked
What muscles does the Dumbbell Floor Superman work?
The Dumbbell Floor Superman primarily targets the Glutes. Supporting muscles include Back.
Is the Dumbbell Floor Superman a compound or isolation exercise?
The Dumbbell Floor Superman is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Floor Superman?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Floor Superman?
The Dumbbell Floor Superman is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
