How To Do The Aquaman Exercise

Woman performs Aquaman exercise
(Image credit: iStock / Getty Images Plus)

Even when it’s not one of the cooler superheroes – and let’s face it Aquaman isn’t, even with the very cool Jason Momoa on board – it’s always a little bit more exciting to name an exercise after a hero: see the Superman exercise, or the Superman plank, or the Spider-Man press-up. That’s why we’re calling this move the Aquaman, and not the swimmer, and it’s one of the best lower-back exercises you’re probably not doing.

That’s especially the case if you’re someone who worries about lower-back pain, either because you already experience it or you fear it arising because of many hours spent sitting at a desk each week. The Aquaman can help you strengthen your lower back and reduce your risk of pain developing, which really is quite heroic.

Benefits Of The Aquaman Exercise

It’s probably worth starting by saying that doing the Aquaman exercise is not going to make you look like Jason Momoa. Or any other version of Aquaman. It’s not the kind of glamour move that features heavily in celebrity workouts done by A-listers with extraordinary bodies – but we wouldn’t be surprised to learn they were doing it on the sly, because everyone benefits from having a stronger core.

The Aquaman exercise principally benefits the lower-back muscles and your glutes, and you’ll be able to tell that while doing it because they’re the muscles that will start burning after a few reps. It’s also good for your shoulders and hamstrings, and helps to improve your coordination too.

How To Do The Aquaman

Lie on your front with your legs straight and arms stretched out in front of you. Keeping your legs and arms extended, engage your glutes and lift your left arm and right leg until you feel the stretch in your hamstring and lower back. Hold for a beat at the top of the movement, then lower both limbs and raise the opposite ones. 

Once you become adept at the Aquaman you can increase the difficulty by holding light weights in each hand, which will also challenge your shoulder muscles more.

Nick Harris-Fry
Senior writer

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.