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
Mobility
Bear Crawl with trainwell
Bear Crawl
Bear Crawl is a total body exercise focusing on the arms, shoulders, core, and legs. It enhances strength, stability, and cardiovascular fitness. It can serve as a fun warm-up or intense standalone workout.
Try it out
Strength
Dumbbell Scapular Pull Up with trainwell
Dumbbell Scapular Pull Up
The Dumbbell Scapular Pull Up targets shoulders and upper back, improving stability and posture. Ideal for rehab, it assists in restoring function post-injury with a controlled pull in each rep.
Try it out
Strength
Dumbbell Calf Raise with trainwell
Dumbbell Calf Raise
The Dumbbell Calf Raise targets calf muscles, improving strength, power, and endurance in your lower legs. This exercise involves lifting your body with a dumbbell in each hand, enhancing balance and agility.
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