Superman - Bodyweight

Other types of Superman: Stability Ball

  • Lay face down with your arms reaching overhead with elbows as straight as possible.

  • Engage your glutes and back muscles, lift both arms and legs off the floor, pause, then lower.

  • A mat is helpful.

  • Back  Core 

  • Shoulders 

  • Erector spinae, Biceps femoris, Semitendinosus, Gluteus maximus

  • TIP: Keep your head in neutral alignment and your focus down to the floor. The muscles in the back of your neck should lengthen from your spine.

Variations for Superman

  • One-arm Superman

    This is easier on your back than the regular Superman exercise since you are lifting one arm and the opposite leg. It works your back a bit differently than the Superman, so has its own benefits.

  • Modified Superman

    You can leave your head and hands on the floor and try to lift only your legs, or leave your legs on the floor and lift only your head.

  • Cat Curl And Stretch

    This back strengthener has a built-in stretch for your abs, back and neck.

  • Back Extension

    Bend forward as far as you can comfortably to strengthen your back and hamstrings as well as stretch your hamstrings. AKA Table Top.


Start by selecting a body part to see the available exercises.

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