How to do a Superman

Alright, this one does sound epic, and it can be a great way to strengthen up your lower back, but mostly it looks like you’re rolling around on the floor… but that’s fine, we can deal with that! Plus, when you’re nailing every squat and deadlift because you’ve got a strong back, you’ll be the one laughing. Check it out and learn how to do a superman.

How to do a superman

1. Lie flat on your stomach with your arms straight out in front of you and your legs straight out behind you

2. Simultaneously raise your arms, upper torso and feet off the floor, keeping your arms and legs completely straight

3. Hold for a second and return to the lying position

Benefits of the superman exercise

In the modern world, we all spend a lot of time sitting at desks, sitting watching tv and basically just sitting… a lot. This is so bad for your body because it means you’re not using your posterior chain, which is all the muscles running up your back, through your core, your glutes and your hamstrings. That’s a lot of muscles.

The less you use them the weaker they get. When that happens your posture starts to go and you’ll find it super hard to do a lot of other movements in the gym. Like squats and deadlifts. That’s why so many people out there have back problems or injuries.

To make up for this, exercises like the superman can be an amazing way to get those key muscles firing again and build strength in your lower back.  


gymgirlfit was created by health and fitness enthusiasts, with backgrounds in powerlifting and writing. We've written for a number of well-known fitness publishing companies.

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