Superman

Technique

Lie face down with arms extended overhead. Simultaneously raise your arms, chest, and legs off the floor by squeezing your glutes and lower back. Hold briefly at the top, then lower back down with control. Keep your neck neutral throughout.

Steps

1. Lie face down with your legs straight and arms extended overhead
2. Brace your core and keep your neck aligned with your spine
3. Squeeze your glutes and lower back to lift your arms, chest, and legs together
4. Pause briefly at the top without throwing your head back
5. Lower your arms, chest, and legs to the floor with control

Common mistakes

• Hyperextending the neck to look forward
• Jerking the limbs upward instead of lifting smoothly
• Lifting excessively high and overarching the lower back
• Bending the elbows or knees during the hold

Variations

• Alternating arm-and-leg superman
• Superman with arms extended out to the sides
• Superman hold
• Weighted superman with light dumbbells

FAQ