Back · Beginner

Superman

Lower Back · also Glutes

Equipment: Mat

How to do it

• Lie face down, legs long, arms reaching overhead
• Rest your forehead down so your neck stays long
• Brace your abs and squeeze your glutes
• Lift arms, chest and legs a few inches together
• Pause briefly, then lower slowly to the mat

Common mistake

✕ CRANKING THE NECK UP → ✓ EYES DOWN, NECK LONG

Starting point: 3 sets × 10–15 reps, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, health.clevelandclinic.org, howdyhealth.tamu.edu.