Superman
Strengthen your lower back and core with this bodyweight exercise.
- 45 secDuration
- 1 × 12Reps
- No equipmentEquipment
Muscles Targeted
- Lower back
- Glutes
- Core
How to Perform
- Lie face down, arms and legs extended.
- Lift arms, head, and legs off floor.
- Hold briefly at the top.
- Slowly lower back to start.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
Get your personalised AI plan
Kai builds a programme for your body. Free for 3 days.
Variations & Alternatives
_Waist_.jpg)
Front Plank
moderateEngage your core with this foundational bodyweight exercise.
- Core
- Shoulder
_Waist.jpg)
Dead Bug
moderateA supine core exercise ideal for people who find planks uncomfortable. Teaches the deep abdominal muscles to stabilise the spine while the arms and legs move independently.
- Erector spinae
- Multifidus
- Glutes
- Core stabilisers
-(female)_Waist_%201.jpg)
Side Plank
moderateStrengthen your core and obliques with this static hold.
- Core
- Shoulder
- Hip