The superpower of the superman exercise is its ability to strengthen your core — particularly your low back — which can ease back pain, increase mobility and stability, and give your whole body a great, feel-good stretch. And you don’t need any fancy equipment (or a cape) to do it. Find a bit of floor space and give it a try right now.

What Is a Superman Exercise?

This move gets its name because the position — lying on your belly with your arms and legs lifted off the floor — looks like Superman flying. (“It’s a bird!” “It’s a plane!”) It strengthens the muscles in your back and abs, as well your glutes and hamstrings. 

What Muscles Does Superman Work? 

• Rectus abdominis — aka, the “six-pack” muscle — allows you to bend forward at the waist, so you can do things like tie your shoes or get up from a chair. 

• Erector spinae are involved in back extension, rotation, and stabilization. They’re one of the most powerful muscles in your back and run along either side of your spine.

• Upper back and shoulders, such as your trapezius and deltoids. Strengthening this area can support more comfortable sitting and standing positions.

• Gluteal muscles (gluteus maximus, medius, and minimus). These muscles work hard to keep your legs lifted off the floor during this move. 

• Hamstrings, which are the muscles on the back of your thighs. They’re an often overlooked muscle group that can become weak and tight, so strengthening them with this exercise is a major plus. 

Benefits of the Superman Exercise 

• A stronger core, which supports all sorts of activities — from walking to yoga to skiing — and everyday tasks, such as yard work and vacuuming.  

• Reduced low-back pain. Between 60% and 80% of adults experience back pain at some point in their lives. Adding strength moves like the superman exercise can put you in the happy minority. By strengthening the muscles in your low back and improving your mobility, research shows you may have less pain.

• Better balance and stability that may reduce the risk of falls and injury. 

• More comfortable posture. “Comfort” is the key word here. The idea that there’s one ”perfect posture” is outdated. A strong core can help you maintain a comfortable upright position, whether you’re sitting at your desk on a Zoom, or standing in line at the grocery store.  

Superman: Exercises and Modifications 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

To do superman:

• Lie face down on a yoga mat with your arms and legs extended, and your forehead resting on the mat.

• Slowly lift your arms, chest, and legs toward the ceiling as high as you comfortably can.

• Hold this position, gazing at the floor to keep your neck in a neutral position.

• Focus on squeezing your back and butt muscles as you hold this position.

• Relax your body back to the starting position.

• As you do each rep, you might feel your back, hip, and arm muscles working.

Everyone is different, which is why you may need to modify this exercise to meet your needs. 

To make superman easier:  

• Instead of extending your arms overhead, place them by your sides, palms facing the floor. Then lift your arms, chest and legs towards the ceiling as you look down at the floor.

To make superman harder: 

• Place a looped exercise band just above your knees. Then lie face down with your arms and legs extended, and your knees slightly apart to create tension on the band. Then lift your arms, chest, and legs toward the ceiling as you keep your legs apart.

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.  

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Gordon, R., and Bloxham S. (2016). A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare, vol. 4, no. 2, p. 22. doi:10.3390/healthcare4020022

2. Kang, K.-Y. (2015). Effects of Core Muscle Stability Training on the Weight Distribution and Stability of the Elderly. Journal of Physical Therapy Science, 27(10), 3163–3165. doi:10.1589/jpts.27.3163

3. Laskowski, E. (2018). Are Isometric Exercises Good for Strength Training? Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/isometric-exercises/faq-20058186