Butt Fact: Cardio training such as sprints, cycling, and stair climbing also work the glutes.
- Lie facing down on a mat with arms stretched out in front and legs straight behind.
- Squeeze your glutes, hamstrings, and shoulders and raise your legs and shoulders at the same time. The range of motion does not have to be large.
- Squeeze your glutes to force them to work and protect your lower back.
- Hold the position for a few seconds and lower your upper body and legs back to the floor.
- Repeat for 15 to 20 reps.
Raise your legs only, leaving your upper body flat.
- Raise your right leg at the same time as you raise your left arm and hold.
- Then raise your left leg at the same time as you raise you right arm and hold.
- Repeat for 15 reps on each side.
The Superman, like many of the glute exercises we’ve covered so far, is not a fast moving exercise. It relies on isometric contractions, or time under tension, to get results. In addition to working the glutes, it also works the stabilizing muscles of the back, hamstrings, and shoulders.
You may find this exercise easier to do on the floor with a more solid surface to work on. You can experiment with this and find what works best for you.