Floor-Tap & Superman
Strengthen your back and glutes with Floor Tap Supermans! A bodyweight exercise to improve posture and stability.
The Floor-Tap & Superman mainly works the lower back and glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Floor-Tap & Superman Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Lower Back (quadratus lumborum)
Floor-Tap & Superman Variations and Alternatives
How to do the Floor-Tap & Superman
Start by lying face down on a mat with your arms extended above your head and your legs straight out behind you.
Engage your core, squeeze your glutes, and lift your arms and chest slightly off the ground, reaching forward as if to touch the floor beyond your hands. Keep your head in a neutral position with your gaze downward.
Simultaneously lift your legs off the ground using your glute and lower back strength. Your body should form a gentle curve, resembling the shape of a shallow 'U'.
Hold the "Superman" position for a few seconds, focusing on the tension in your lower back and glutes.
Slowly lower your arms, chest, and legs back down to the starting position on the mat.
Repeat for the desired number of repetitions, ensuring that you maintain proper form throughout each movement.
Make sure to control the movement both on the way up and down to maximize muscle engagement and to prevent any jerking motions, which could lead to injury. Avoid lifting too high to prevent excessive strain on the lower back.
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Floor-Tap & Superman FAQs
What muscles does the Floor-Tap & Superman work?
The Floor-Tap & Superman mainly works the lower back and glutes & hips, with help from the core. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Floor-Tap & Superman?
None. The Floor-Tap & Superman is a bodyweight exercise, so you can do it anywhere.
What are some Floor-Tap & Superman variations and alternatives?
Similar exercises include the Alternating Superman, Hold Around-The-World Superman, Around-The-World & Superman and Dumbbell Hold Superman.
Training calculators
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