Superman (Palms In)
A dynamic prone bodyweight exercise for the spinal extensors, glutes and supporting posterior-chain muscles. The palms face one another, the arms are relatively narrow and the legs remain slightly apart, forming a distinct setup from the palms-down demonstration.
- Body part
- Back: all exercises
- Movement
- Extension: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Erector SpinaePrimary85%
- Gluteus MaximusPrimary85%
- Biceps FemorisSecondary50%
- SemitendinosusSecondary50%
- SemimembranosusSecondary50%
- Rear DeltoidSecondary50%
How to perform
Lie on the abdomen with straight legs slightly apart and arms extended overhead in the demonstrated relatively narrow position, palms facing one another.
Keep the head aligned with the trunk and gently brace the abdomen.
Lift the arms, upper chest and straight legs together in a controlled movement while the abdomen and pelvis remain supported by the floor.
Lower smoothly to the starting position and repeat. Count complete lifts and returns; no timed hold is prescribed by this packet.
Tips
Use a modest controlled lift instead of chasing maximum height.
Keep breathing and avoid throwing the head backward.
Preserve the arm and leg spacing of this specific variation throughout the repetition.
Keep the palms facing each other, with the source-specific narrow arms and separated legs.
Common mistakes
Throwing the head back or jerking the trunk upward.
Forcing a high lumbar arch or increasing the range through pain.
Lifting alternate limbs instead of the demonstrated simultaneous arm-and-leg movement.
Turning the palms toward the floor, widening the arms or pressing the legs together so the setup becomes the other variation.
Related exercises
Variations · 1
Superman (Palms Down)
Palms down, wider arms and legs together instead of palms facing each other, narrower arms and slightly separated legs.
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