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Medicine Ball Superman
A prone exercise using a medicine ball to load the full posterior chain. It simultaneously lifts the chest and legs, targeting the erector spinae and glutes for core strength and stability.
About Exercise
Equipment
Medicine Ball, Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Shoulders, Traps, Abs
Popularity Score
6
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
9/10Erector Spinae
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Shoulders
4/10Rear Delts
Traps
4/10Mid Traps
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie prone on a mat, extending arms straight forward holding the medicine ball. Keep your legs straight and feet together, maintaining a neutral spine by looking toward the floor.
- Engage your glutes and core to brace the torso.
- Simultaneously lift your arms, chest, and legs slightly off the floor.
- Squeeze the lower back and glutes hard at the peak position.
- Maintain straight arms and legs, only lifting as high as comfortable.
- Slowly and with control, return to the starting position.
Coaching Tips
Form Cues
- Squeeze glutes hard.
- Look down always.
- Move slowly.
- Keep arms straight.
Breathing
Exhale as you lift your body into the contracted position, and inhale as you slowly lower back down.
Tempo
2-1-1
Range of Motion
Lift the chest, arms, and thighs a few inches off the floor until a strong contraction is felt in the glutes and lower back, without hyperextending the spine.
Safety
Safety Notes
- Use a very light medicine ball (1–4 kg) to start.
- Stop immediately if you feel acute pain in the lower back.
Spotting
Not required, this is a bodyweight/light accessory movement.
Common Mistakes
- Lifting too high and hyperextending the spine.
- Using momentum instead of controlled movement.
- Letting the head drop or jut forward.
- Bending the elbows or knees excessively.
When to Avoid
- Acute lower back pain or severe disc issues.
- Recent abdominal surgery.
Build Up First
- Basic core stabilization ability (e.g., ability to hold a plank).
Also known as
MB Superman, Weighted Superman, Ball-Loaded Superman
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