Superman Lat Pulldown And Leg Raise
Superman Lat Pulldown And Leg Raise Exercise Description
The Superman Lat Pulldown and Leg Raise is a bodyweight posterior-chain exercise that combines a prone “superman” lift with an overhead-to-ribcage arm pull. It emphasizes hip extension through the gluteus maximus and hamstrings while coordinating thoracic extension with scapular depression and retraction driven by the latissimus dorsi, lower trapezius, and rhomboids. The goal is controlled range and long-body alignment rather than height, using your limbs and gravity as resistance. Keeping a neutral neck, ribs gently down, and pelvis anchored helps the erector spinae support the spine without excessive lumbar arching. This integrated pattern teaches you to engage the hips and upper back together for strong, stable extension.
- Muscle Groups: Back, Glutes, Hips, Lats, Traps
- Target Muscles: Gluteus Maximus, Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers
- Assisting Muscles: Biceps Femoris - Long Head, Deltoid - Posterior, Teres Major, Trapezius - Middle Fibers
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Mid Back, Upper Back, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Lats, Lower Traps, Upper Back
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Superman Lat Pulldown And Leg Raise Exercise
‘- Lie prone on a mat, legs straight and hip-width, arms overhead in a wide “Y” with thumbs up; rest forehead lightly on a folded towel.
– Set a gentle abdominal brace, keep ribs down, and lightly anchor the pelvis to the mat; engage the glutes.
– Exhale and lift straight legs a few inches via hip extension while raising the chest slightly; keep the neck long and gaze down.
– With arms hovering, pull elbows down and back toward your sides as if performing a lat pulldown; depress and retract the shoulder blades without shrugging.
– Pause briefly with elbows near the ribcage, glutes firm, and spine long.
– Reach the arms back overhead under control, then lower the chest and legs to the mat with an easy inhale.
– Keep knees straight (not locked) and pelvis stable; move through a comfortable, pain-free range.
– Avoid craning the neck, flaring the ribs, bending the knees, or rushing the motion.
Superman Lat Pulldown And Leg Raise Tips
‘- Set up with legs straight and hip-width, arms in a wide “Y” overhead with thumbs up, and forehead resting lightly on a folded towel.
– Maintain a gentle abdominal brace with ribs down and pelvis lightly anchored to the mat before you lift.
– Initiate the leg lift by squeezing the glutes and extending at the hips, raising the legs only a few inches.
– As you lift the chest, keep the neck long and gaze down to the mat, not forward.
– Keep the arms hovering as you pull the elbows down and back toward your sides, as if doing a lat pulldown.
– Depress and retract the shoulder blades as you pull, and avoid shrugging them upward.
– Pause briefly with elbows near the ribcage, glutes firm, and the spine long rather than overly arched.
– Reach the arms back overhead under control before lowering the chest and legs back to the mat.
– Keep the knees straight but not locked, and the pelvis stable throughout the movement.
– Move only through a comfortable, pain-free range, and avoid craning the neck, flaring the ribs, bending the knees, or rushing the motion.
Superman Lat Pulldown And Leg Raise Beginner Introduction
The Superman Lat Pulldown and Leg Raise is a bodyweight floor exercise that blends a classic “superman” lift with an arm action similar to a pull-down. It targets the entire back side of the body, especially the glutes, the back of the thighs, and the upper back, while the abs help keep the middle of the body steady. Instead of chasing big, dramatic lifts, this drill highlights a long, stretched shape from fingertips to toes, using only bodyweight and gravity for resistance.
The movement typically starts from a face-down position with arms reaching overhead and legs extended. As the legs and chest hover slightly away from the ground, the hips create the lift while the upper back and shoulder blades guide the pulling motion of the arms, drawing the elbows toward the sides. Throughout, the center of the body stays gently engaged so the lower back does not collapse into an exaggerated arch, and the neck stays in line with the spine. This coordinated pattern reinforces the feeling of the hips and upper back driving extension together for a strong, stable backside.