Superman
A prone bodyweight exercise lifting the arms, chest and legs off the floor at the same time. It trains the spinal erectors and glutes.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Traps (Trapezius)
- Sets
- 2–3
- Reps
- 10–15
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Lie face down with legs straight and arms extended overhead.
Squeeze your glutes and brace gently.
Lift your arms, chest and legs a few centimetres off the floor.
Hold briefly while looking at the floor.
Lower slowly and repeat.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Reach long, not high
Eyes to the floor
Squeeze glutes
Common mistakes
Cranking the neck up
Lifting too high and over-arching
Holding the breath
Safety notes
Keep the lift small and stop if you feel pinching in the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.