How to do Supermans

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: upper back, lower back, shoulders, glutes, hamstrings


Start by laying down on your front with both arms stretching out on the floor above your head, palms down (imagine you are flying like superman). Then push your hips down into the floor, and lift your arms and legs up away from the floor. To do this you will need to contract the muscles down the back of your body, so squeeze the backs of your shoulders, your upper back and lower back muscles, your glutes, and lift your legs by contracting your hamstrings and calves. Hold this position for the duration of the exercise.

Aim to lift your hands and feet up to the same height off the floor to create a nice even curve through the back of your body. Avoid over-lifting the legs as this can put pressure on your lower back.

How to make Supermans easier

Make this exercise easier by bring the hands back closer to the hips. The easiest version is with your hands down by your hips, resting on the floor, then with them lifting off the floor. The next step is to bring your hands up to shoulder height like a skydiver, before attempting the full superman with straight arms overhead. Check out our Laying Back Extension and T Raise exercises to start out.

How to make Supermans more challenging

Take things up a notch with our Two-Point Plank and Swimmer drills.

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