Superman Floor Touch

Muscles worked

Setup

1. Lie face down (prone) on a flat surface with your legs straight and arms extended fully overhead.
2. Position your feet hip-width apart and rest your forehead lightly on the floor to ensure a neutral cervical spine.
3. Engage your core slightly by drawing your belly button away from the floor to stabilize your pelvis.

How to do it

1. Exhale as you simultaneously lift your chest, arms, and legs off the floor by contracting your glutes and lower back muscles.
2. While holding the lifted position, sweep your arms in a wide arc out to the sides until your hands touch your outer thighs.
3. Reverse the arm sweep back to the overhead starting position with control.
4. Inhale as you lower your chest, arms, and legs back to the floor in a synchronized motion.

Form checklist

• Keep your gaze directed at the floor throughout the movement to avoid neck strain.
• Keep your arms and legs completely straight; do not bend your knees or elbows to 'cheat' the range of motion.
• Focus on lifting through the mid-back and glutes rather than just cranking the lower back.
• Maintain a slow, rhythmic tempo—avoid using momentum to swing your limbs up.

Pro tips

• Focus on 'lengthening' your body by reaching your fingers and toes toward opposite walls to create space in the spine.
• At the peak of the movement when hands touch your thighs, actively pinch your shoulder blades together to maximize trapezius and rhomboid engagement.

Make it harder

• Hold light weights or water bottles in your hands to increase the resistance during the arm sweep.
• Maintain the lifted 'Superman' position for the entire duration of the set, performing continuous arm sweeps without letting your limbs touch the floor.

Frequently asked

What muscles does the superman floor touch work?

The superman floor touch primarily targets the erector spinae and glutes, and also works the abs and obliques as secondary muscles.

What equipment do you need for the superman floor touch?

The superman floor touch requires no equipment — just your body weight.

Is the superman floor touch good for beginners?

Yes. The superman floor touch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degree One Leg Hyperextension Arms in Front of BodyIntermediate · erector spinae, glutes, and hamstrings
• 45 Degree Twisting HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• 45 Degrees Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings