How to do a Superman
- Lie face down with arms reaching straight ahead and legs extended.
- Engage your glutes and back and gaze slightly down to keep your neck neutral.
- Lift your arms, chest, and legs a few inches off the floor at once.
- Pause briefly at the top, squeezing your lower back and glutes.
- Lower everything with control and repeat without bouncing.
Keep in mind
- Lift arms, chest and legs together in one small movement.
- Reach long rather than lifting high.
- Keep the neck in line — look at the floor, not forward.
- Squeeze the glutes as you lift.
Common mistakes
- Cranking the head up, which pinches the neck — keep it neutral.
- Trying to lift as high as possible — the range is small by nature.
- Holding the breath — breathe through every rep.
Breathing
Breathe out as you lift, in as you lower.
Take care
If your lower back pinches, lift only the opposite arm and leg at a time — far gentler and just as useful.
Easier and harder
Similar exercises