Superman
How to do it
Starting position
- Lie face down on your stomach on the mat.
- Extend both arms straight overhead.
- Spread your legs hip-width apart and extend them straight.
- Rest your forehead lightly on the floor.
Movement
- Exhale and lift your arms and legs simultaneously.
- Lift your upper and lower body off the floor.
- Pause briefly at the top and engage your back muscles.
- Slowly return to the starting position.
Breathing
Exhale as you lift up and inhale as you lower down.
Trainer tips
- Lie face down and lift your arms and legs at the same time
- Look toward the floor
- Squeeze your back for 1-2 seconds at the top
Cautions
- If you use momentum, it strains your spine, so move slowly.
- Hyperextending the neck
- Bouncing with momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lower back Upper back |
|---|---|
| Secondary muscles | Glutes · Rear delts |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.