Superman
Perform the Superman exercise to strengthen your lower back, glutes, and shoulders.
- Lie face down on the floor with your arms extended in front of you and legs straight.
- Simultaneously lift your arms, chest, and legs off the ground, engaging your core.
- Hold the position for a moment, then lower back down to the starting position.
How to perform the Superman
- Set up. Set up in a stable, balanced starting position appropriate for the Superman using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Superman
Alternating Superman
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Ring Alternate Superman
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Superman W
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Twist Superman
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