Bodyweight

Superman

The Superman exercise is perfect for beginners, targeting the back, glutes, and shoulders. It strengthens the lower back, boosts stability, improves posture, and promotes good spinal health. Ideal for those who sit often.
View all exercises
Superman instructions
Step-by-step instructions
1
Begin by lying face down on the floor, extending your arms out in front of you and your legs behind you.
2
Keep your neck neutral and eyes looking down, this would be your starting position.
3
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for a second.
4
Try not to jerk your neck and keep your movements slow and controlled.
5
Slowly begin to lower your arms, legs and chest back down to the starting position and repeat for the programmed number of reps.
Begin by lying face down on the floor, extending your arms out in front of you and your legs behind you.
Keep your neck neutral and eyes looking down, this would be your starting position.
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for a second.
Try not to jerk your neck and keep your movements slow and controlled.
Slowly begin to lower your arms, legs and chest back down to the starting position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Alternating Dumbbell Hammer Curl To Press with trainwell
Alternating Dumbbell Hammer Curl To Press
The Alternating Dumbbell Hammer Curl To Press is a dynamic upper body exercise for both bicep and shoulder strength. It combines a curl and an overhead press, efficiently targeting multiple muscle groups.
Try it out
Strength
Barbell Good Morning with trainwell
Barbell Good Morning
"Barbell Good Morning targets the lower back and hamstrings, strengthening the posterior chain for better balance and posture. It consists of hinging at the hips while carrying a barbell on your shoulders, also improves flexibility."
Try it out
Strength
Med Ball Overhead Lunge with trainwell
Med Ball Overhead Lunge
Med Ball Overhead Lunge targets legs, core and shoulder stability. Perform a lunge holding a medicine ball overhead for improved balance, core strength and coordination. A total body workout in one exercise.
Try it out
Start your fitness journey today
Enjoying exercises like Superman, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer