Lift off with the Crouch to Superman tubing exercise

John Garey demonstrates the middle portion of the Crouch to Superman exercise, which uses a stretch band.
(Michael Robinson Chavez / Los Angeles Times)

You’ll feel like Superman after this press-and-pull exercise that works most of the major muscle groups in your body. Demonstrated here by Long Beach fitness instructor John Garey who uses it in his “Core Total Body Tone With Tubing” DVD, it’s a great get-it-all-done move to use on days when you’re short on time.

What it does

Crouch to Superman works your legs, back and shoulders.

What to do


Grab the tubing by the handles and step onto it with feet hip-width apart. Crouch down with your weight in the center of your foot and back rounded in a C shape. With palms facing forward, do a biceps curl, flexing the bands up as you rise up with a straight back. Once you are almost to standing, rotate your wrists with the palms facing out as you exhale and press straight up above your shoulders. Inhale and lower back to a crouch. Repeat.

To turn up the intensity, loosen the resistance a little and try popping up more explosively from the crouch.

How much

Do two to four sets of 10 to 20 repetitions with a 30-second to 2-minute break in between, depending on the intensity.


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