Superman

A back-strengthening exercise that targets your posterior chain. Great for improving posture and preventing lower back pain.

beginner

Upper Body (Pull)

No Equipment Needed

2 min

How to Do It

1Lie face down on the floor with arms extended overhead
2Keep legs straight, toes pointed
3Engage your core and glutes
4Simultaneously lift arms, chest, and legs off the floor
5Lift as high as comfortable, squeezing back and glutes
6Hold at the top for 2-3 seconds
7Lower back down with control
8Keep neck neutral - look at floor, not up

Common Mistakes to Avoid

Hyperextending neck - keep neutral

Holding breath - breathe throughout

Lifting too high causing lower back strain

Not engaging glutes - squeeze them

Make It Easier

Lift arms only
Lift legs only
Alternate arm/leg
Hold for shorter time

Make It Harder

Hold for 5-10 seconds
Pulse at top
Add hand clasp behind back

Why This Matters After 40

Sitting all day weakens your posterior chain — the muscles running from your glutes up through your lower and upper back. After 40 this weakness accelerates, leaving your spine unsupported and vulnerable to chronic pain. The Superman directly targets and strengthens these exact muscles, making it one of the most effective exercises for reversing the damage desk work does to your back.

Want the full routine? The Superman is one move in our free 5-Minute Back Formula — a short daily sequence built specifically for the muscles that fail after 40.