The Superman is an effective body-weight move that targets your lower back, glutes and posterior chain. It helps combat poor posture and strengthens the muscles that protect the spine—perfect for desk workers and athletes alike.
How to Do the Superman?
- Start: Lie face-down on a mat, arms extended overhead, legs straight. Keep neck neutral—gaze to the floor.
- Lift: Simultaneously raise arms, chest, head and legs a few inches off the ground. Core stays braced; belly lightly touches the floor.
- Squeeze: At the top, contract glutes and lower-back muscles for 1–2 s.
- Lower: Return slowly with control—no dropping—and repeat for desired reps.
- Tip: Exhale while lifting, inhale on the way down; keep movements smooth to avoid lumbar strain.
What Muscles Does It Work?
- Erector Spinae (Lower Back)
- Gluteus Maximus
- Rear Delts & Hamstrings (secondary support)
- Core Stabilizers
Add Superman holds to warm-ups, core circuits or rehab routines to improve spinal stability, reduce injury risk and enhance overall athletic power.
