Superman Hold
Back·Beginner·Compound
Exercise guide
Bodyweight Floor Superman Stretch
The Bodyweight Floor Superman Stretch is a posterior-chain movement that targets the lower back, glutes, and spinal stabilizers. It is commonly used to improve back strength and mobility.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
Sculpt
How to
How to do the Bodyweight Floor Superman Stretch
- 01
Lie face down on the floor with arms extended overhead.
- 02
Brace your core and squeeze your glutes.
- 03
Lift your arms, chest, and legs slightly off the floor.
- 04
Hold briefly at the top while maintaining tension.
- 05
Lower your body back down with control.
- 06
Repeat for the desired number of reps or hold time.
Performance tips
Cues that matter
- Avoid excessive arching of the lower back.
- Lift with control rather than height.
- Keep your neck in a neutral position.
Common questions
Frequently asked
What muscles does the Bodyweight Floor Superman Stretch work?
The Bodyweight Floor Superman Stretch primarily targets the Glutes. Supporting muscles include Back.
Is the Bodyweight Floor Superman Stretch a compound or isolation exercise?
The Bodyweight Floor Superman Stretch is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Bodyweight Floor Superman Stretch?
The Bodyweight Floor Superman Stretch is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bodyweight Floor Superman Stretch?
The Bodyweight Floor Superman Stretch is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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