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Medicine Ball Superman
Prone floor exercise holding a medicine ball that targets the posterior chain including lower back, glutes, and hamstrings to build back strength and core stability; scaled by ball weight.
About Exercise
Equipment
Medicine Ball
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Lats, Shoulders
Accessory Muscles
Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Lats
4/10Teres Major
Shoulders
3/10Rear Delts
Abs
2/10Transverse Abdominis
Obliques
2/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face down on the floor with legs extended and arms straight overhead holding a medicine ball. Keep your head neutral, gazing at the floor.
- Engage your core, glutes, and lower back.
- Simultaneously lift your arms with the ball, chest, and legs 6 inches off the ground.
- Squeeze your glutes and back at the top.
- Hold the position for 1-2 seconds.
- Slowly lower your arms, chest, and legs back to the starting position.
Coaching Tips
Form Cues
- Neutral neck
- Squeeze glutes
- Engage core
- Controlled lift
- No momentum
Breathing
Inhale to prepare, exhale as you lift and hold, inhale as you lower.
Tempo
3-1-2
Range of Motion
Lift until chest and thighs are off the ground without arching the lower back excessively; arms extended forward.
Safety
Safety Notes
- Avoid if you have back injuries or herniated discs
- Start with light ball
- Maintain neutral spine
- Warm up thoroughly
- Perform on non-slippery surface
Spotting
No spotting needed; self-supported exercise.
Common Mistakes
- Hyperextending neck
- Using momentum
- Arching lower back
- Lifting too high
- Uneven arm or leg lift
When to Avoid
- Chronic back injuries
- Herniated discs
- Osteoporosis
- Pregnancy
Flexibility Needed
- Adequate spinal extension
- Shoulder flexion range
Build Up First
- Master bodyweight Superman
- Core engagement competency
Also known as
Weighted Superman, Med Ball Back Extension
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