Superman from Floor

The superman from floor is a basic body-weight exercise that’s designed to develop strength and endurance through the lower back, core, glutes and hamstrings. The superman also improves strength in the shoulders.


  1. Superman start position
    Lie on the floor, facedown, with arms extended overhead and legs straight out behind you. Palms should be down on the floor.
  2. Cobra to Superman
    Squeeze your glutes and lower back to raise your upper body and straight legs off the floor. Hold the top position for two seconds, then return back to the starting position.

Trainer’s Tips

  • Don't forget your glutes. Make sure to fully engage the at the top of the movement.
  • Don't move your head. Instead, keep it in line with the rest of your body.
  • When you don't have a back-extension bench (or it’s occupied), you can sub in the superman. It works the glutes, abs, and spinal erectors for a core blast you can get anywhere, anytime. It’s also great for rehab if your back hurts.