Full body

Superman Exercises

Superman Benefits:

  • Improves posture and defines back muscles.
  • Strengthens the posterior chain.
  • Back pain and low back pain are two common ailments, and doing this exercise can strengthen your muscles in an unloaded position to help avoid injury and pain.

How to do the Superman:

Start Position: Lie down on your belly with your forehead touching the ground and your arms extended overhead, palms flat. Keep your toes pointed away from your body and tops of feet flat on the ground.

Movement: With your gaze on the ground, simultaneously pull your chest and your legs into the air.

Return: Simultaneously lower your chest and legs back to the ground.

Modification and Progression of a superman:

  • To simplify the Superman, decrease your range of motion, while continuing with proper body mechanics. Or try the prone I Y T first.
  • To advance the Superman, increase the amount of time you hold the engaged position.

 Movement Tips:  

  • Make sure to keep your eyes on the ground. If you gaze forward, you will pull your head out of alignment with your neck.
  • Engage your core muscles to protect your organs before your move.
  • Keep your movement slow and steady. If you jerk up into the position, you could hyperextend your back.
  • If you get calf cramps with your toes pointed, try pulling your toes in toward your ankles.


Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your superman in no time.