Back, Hips & Buttocks, Hyperstrike Exercise Videos, Legs

Ball Superman On Toes

Ball Superman On Toes

[Elite_video_player id=”343″]

Muscle Groups
  • Back
  • Hips & Buttocks
  • Legs
  • Lower back strength
  • Glute strength


The superman exercise performed on the ball develops the erector spinai muscles and glutes. Performing the superman exercise on a swiss ball increased the demand placed on your core muscles. By holding your arms at your side you also stretch the chest and shoulders. This allows you to develop strength-endurance in your back while stretching the upper body. Keep your feet apart for more stability and closer together for increase difficulty.


  • Balance with your stomach on top of the stability ball, with your toes on the ground.
  • Drape your torso over the ball and relax your arms down the sides of the ball.
  • Starting with the head and upper back, lift your spine one segment at a time off the ball.
  • As you near the top, pull the arms and shoulders back as far as you can.
  • Return slowly to the start position.


  • Cocking the head back
  • Dropping the head