Superman
- Beginner
- Home
The superman has you lie face down and lift your arms, chest and legs off the floor together, holding briefly at the top. It trains the lower back and glutes through a bodyweight trunk extension. Beginners use it at home for reps, as a warmup, a main strength move or a finisher.
- Muscles
- Lower back, Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your stomach, arms extended overhead.
- Lift your arms, chest, and legs off the floor together.
- Hold briefly, squeezing your back and glutes.
- Lower slowly and repeat.
Form cues
- Exhale as you lift into the top position.
- Keep your neck long and your gaze down at the floor.
- Press your legs together as you lift them.
Common mistakes
- Neck cranks back to look forward. Keep your gaze down and neck relaxed.
- Only the arms and chest lift, not the legs. Squeeze your glutes to lift your legs too.
- Reps rush without a pause at the top. Slow down and hold briefly at the top.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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