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Muscle Group:

How to do a Superman

  1. Lie face down on the floor with your legs straight and arms extended to the sides of your head. Your toes, knees, thighs, stomach, chest, and forehead should be in contact with the floor. You can keep your feet together or space them out a bit – whichever you prefer.
  2. Take a breath and simultaneously extend your arms and legs toward the ceiling as much as you can. Your back should be arched, and your arms and legs should lift a few inches off the floor.
  3. Hold the arched position for at least two seconds, exhale, and bring your body to the starting position.
  4. Take another breath and repeat the motion.


To avoid any neck discomfort, avoid overextending your head on the way up. Instead, make sure that your neck stays in line with your torso. Rather than trying to bring your head up, allow your neck to follow your torso position naturally.

Superman Alternatives