Exercise Summary
Primary Muscle(s) Lower Back
Secondary Muscle(s) Glutes, Hamstrings
Equipment Bodyweight
Emphasis Compound
Type Static

Superman Instructions

  • Lie face down on the floor.
  • Your head is facing down and your arms are extended overhead.
    • There is no bend in your elbows.
    • Palms are facing down.
  • Legs and feet are together.
  • In one fluid movement, raise your arms and legs up slightly off the ground.
  • Keep your face looking towards the floor
    • This keeps a safe, neutral neck position.
  • Hold for a 1-2 count then lower back to the starting position.
  • Repeat desired amount of repetitions.


  • Your arms and legs are moving together.
  • Do no think about arching your back excessively.
  • This is a controlled movement. Don't flail like a fish.
  • The objective is not to raise your hands and feet as high as possible. 
    • Create the mind-muscle with your lower back. 
Previous article Chin-up