Superman
Also called Superman hold, Floor back extension
The superman is a floor exercise on your stomach. You lift your arms and legs off the floor together, like flying, either for reps or as a short hold. Expect your lower back and glutes to work hardest, with your hamstrings, upper back and shoulders joining in. It is gentle, suits beginners and balances all the work you do for the front of your body. Keep your neck long and look at the floor. Lift only as high as feels comfortable.
Add it to a workout in the app
Nothing opens? Tap “···” at the top and choose “Open in browser”.
How to do it
- Lie face down with your arms stretched out in front of you.
- Look at the floor to keep your neck long.
- Lift your arms and legs a little off the floor together.
- Hold briefly while you breathe, then lower with control.
Form tips
- Lie face down, arms long in front, eyes on the floor.
- Lift your arms and legs together off the floor.
- Keep your neck long, hold briefly, keep breathing.
Common mistake
- Craning your neck up to lift higher.