Superman Exercise

The Superman exercise is a great exercise to strengthen the lower back. This exercise is part of the Superhero workout. This exercise is also known as the dorsal raise.

Equipment Required: none


  1. Lie face down with arms out straight in front of you. Keep your neck in a neutral position.
  2. Raise your arms and gently extend the spine to raise the chest slightly off the floor to a comfortable height, and raise the legs off the ground, forming an elongated 'u' shape with your body. The arms and legs should be several inches off the floor.
  3. Pause and hold this raised position for several seconds.
  4. Slowly lower back to the starting position.

Key points to remember

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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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