Superman exercise image and instructions
See how to do Superman in a clear 4-step exercise image with concise instructions. Focus: lower back and erector spinae.
Read the detailed Superman tutorial →Short instructions
How to do Superman
Follow the numbered positions in the image and use each instruction as its matching cue.
- 1
Set the starting position
Lie face down with legs long, arms extended or beside the body, forehead near the floor, and the abdomen gently braced.
Breathing: Breathe steadily; do not hold your breath.
- 2
Perform the effort phase
Exhale and lift the chest and thighs only a small controlled distance by extending through the hips and upper back; keep the neck neutral.
Breathing: Exhale through the effort.
- 3
Control the end position
Pause without throwing the head back, squeezing the lower back sharply, or separating the legs excessively.
Breathing: Breathe steadily; do not hold your breath.
- 4
Return under control
Inhale and lower the chest, arms, and legs slowly until the whole body returns to the floor.
Breathing: Inhale through the controlled return.
Setup and safety note: Use the declared Superman setup, maintain controlled joint alignment, and stop if the movement causes pain.
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