Exercise guide
Superman
The Superman is a prone bodyweight drill that lifts the arms, chest, and legs slightly from the floor. The lower back is listed as the primary area, while the glutes and hamstrings assist with raising the legs and maintaining the hold.
Training context
Benefits of the Superman
The exercise provides a simple way to practice posterior-body tension without external weight. The useful range is usually small, and the quality of the hold matters more than lifting the hands and feet as high as possible.
Use a mat and keep the neck in a comfortable position. Shorten the lift if the movement creates pinching in the lower back or requires throwing the limbs upward with momentum.
Technique overview
Lift only as high as you can control
Lie face down with the arms extended and the legs long. Brace gently, then raise the chest, arms, and legs a small distance while keeping the neck aligned with the torso. Pause without holding the breath and lower everything smoothly. Avoid forcing a large arch through the lower back to create more height.
Treat this as an overview and use a range, pace, and setup you can control.