Superman on Swiss Ball

The superman on Swiss ball strengthens the core, lower back, glutes, hips, hamstrings, and shoulders. Performing the exercise on the Swiss ball rather than on the floor increases the level of difficulty.


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    Lie face-down on a Swiss Ball with your feet straight behind you and your arms fully extended in front of you, palms pressed against the floor. This is your starting position.
  2. Superman on Swiss Ball
    Extend your back and raise your arms so they form a straight line with your torso. Hold, then return to the starting position.

Trainer’s Tips

  • Be sure to fully engage your glutes. Squeeze them at the top of the movement.
  • Keep your head in line with the rest of your body.