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Superman: how to do it with good form

The superman trains the muscles of the back and glutes on the floor, with no equipment at all.

How to do it

  1. 1

    Lie face down with your arms stretched forward.

  2. 2

    Squeeze your glutes and lift your arms, chest and legs a few centimetres off the floor.

  3. 3

    Hold for one to two seconds, eyes looking down at the floor.

  4. 4

    Lower under control and repeat.

Common mistakes

  • Lifting too high and cranking the neck back.
  • Jerking up with momentum.
  • Holding your breath.

Log it in Healti

The same exercise, with the animation and your sets, weights and records in one place.

More back exercises

Healti provides general information about nutrition and training. It is not medical advice.