What it is
A prone floor exercise where the arms and legs lift gently from the ground.
Exercise Library
Superman
Track supermans by reps, hold time, and back comfort.
Target area
Back extensors, glutes, shoulders, and posterior chain awareness.
Why it matters
Supermans teach back-side activation with low equipment needs.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Lie face down with arms extended or bent.
- 2Brace gently and keep the neck long.
- 3Lift arms and legs slightly without forcing height.
- 4Pause briefly, then lower with control.
- 5Use small reps that feel smooth.
Common mistakes
- Throwing the limbs upward quickly.
- Cranking the neck up.
- Over-arching the lower back.
App-friendly short summary
Track supermans by reps, hold time, and back comfort.
Easier version
Lift only arms or only legs, or use alternating arm/leg lifts.
Harder version
Use longer pauses or slow alternating holds.
Safety notes
- Keep the lift small if the back feels compressed.
- Stop for back pain, dizziness, or numbness.
- Use bird dog instead if prone extension is uncomfortable.
Beginner terms explained
These definitions match the app form-guide popup language.
Posterior chain
The back-side muscles including glutes, hamstrings, and back muscles.
Controlled reps
Repetitions performed with steady speed, body control, and no bouncing.
Range of motion
The pain-free distance a joint or body part moves during an exercise.