Superman
Technique guide
Set-up
- Lie face down on a mat with your arms stretched out in front of you and your legs straight.
How to do it
- Lift your arms, chest and legs a few inches off the floor at the same time.
- Hold the top position briefly.
- Lower everything slowly back to the mat.
Coaching cues
- Look at the floor to keep your neck in line with your spine.
- Squeeze your glutes as you lift.
Common mistakes
- Throwing the head back to lift higher.
- Lifting so high that the lower back pinches.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
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