How to do the Superman, step by step
- Lie on your stomach, arms stretched out in front.
- Squeeze your glutes.
- Lift your arms, chest, and legs at the same time.
- Hold briefly and lower down.
Common mistakes and how to fix them
- Neck cranked backeyes on the floor.
- Jerking uplift slowly.
How to scale the Superman
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Arms only or legs only
- Shorter hold
Also known as
Superman hold · Arch hold
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.