Ballerina Superman
The Ballerina Superman mainly works the lower back, with help from the glutes & hips and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Ballerina Superman Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus); Mid Traps (trapezius, middle fibers)
How to do the Ballerina Superman
Setup
Lie face down on a mat on your stomach with your legs fully extended and arms stretched out overhead.
Keep your neck in a neutral position, looking slightly down at the mat.
Movement
Simultaneously lift your chest, arms, and legs off the mat by engaging your lower back and glutes.
Keep your arms and legs straight throughout the lift.
Hold the peak position briefly, focusing on squeezing the muscles in your lower back.
Completion
Slowly lower your chest, arms, and legs back down to the starting position without letting them rest completely on the ground if aiming for constant tension.
Maintain controlled, fluid movements throughout.
Ballerina Superman FAQs
What muscles does the Ballerina Superman work?
The Ballerina Superman mainly works the lower back, with help from the glutes & hips and traps. The main muscles are the erector spinae.
What equipment do you need for the Ballerina Superman?
None. The Ballerina Superman is a bodyweight exercise, so you can do it anywhere.
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