Smart Workout Diary

Superman

The Superman is a prone floor exercise in which you lift the arms, chest, and legs away from the ground. It primarily strengthens the lower back and also engages the glutes and shoulders, supporting posterior-chain strength and trunk control.

Demonstration

Superman — demonstration 1
Superman — demonstration 2

Instructions

  1. Lie face down on a mat with your legs straight, arms extended overhead, and your neck in a neutral position.
  2. Brace your abdomen gently and keep your gaze toward the floor so you do not crank your neck upward.
  3. Exhale as you lift your arms, chest, and legs a small distance off the floor, using your back and glutes rather than momentum.
  4. Hold the raised position briefly while keeping the limbs long and the lower back comfortable.
  5. Inhale as you lower with control until your body returns to the mat, then repeat or rest.
Muscle Group
Lower Back
Other Muscle Groups
Shoulders, Glutes
Type
Strength
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Lift only as high as you can control. A small, smooth lift is sufficient; do not force a large back arch.
  2. Keep the head aligned with the spine instead of looking forward.
  3. Move slowly and avoid swinging the arms or legs.
  4. Stop the set if you feel sharp pain or increasing discomfort in your lower back.
Exercise library