Superman Swing

Muscles worked

Setup

1. Lie face down on a flat surface with your legs straight and arms extended fully overhead.
2. Position your feet hip-width apart and keep your forehead hovering just above the floor to maintain a neutral neck.
3. Engage your core by pulling your belly button slightly away from the floor to support your lumbar spine.

How to do it

1. Simultaneously lift your chest, arms, and legs a few inches off the floor by contracting your glutes and lower back.
2. Exhale and sweep your arms in a wide, controlled arc out to the sides and down toward your hips.
3. Inhale as you swing your arms back to the starting overhead position while keeping your limbs elevated.
4. Lower your body back to the floor with control or maintain the hover for the duration of the set.

Form checklist

• Keep your gaze fixed on the floor to prevent hyperextending your neck.
• Squeeze your glutes throughout the movement to protect your lower back.
• Maintain straight arms and legs; avoid bending the knees or elbows to compensate for range of motion.
• Keep your movements smooth and rhythmic rather than using jerky momentum.

Pro tips

• Focus on 'reaching' as long as possible through your fingertips and toes to create maximum tension across the posterior chain.
• When your hands reach your hips, actively retract your scapula (squeeze shoulder blades) to maximize trapezius and rear deltoid engagement.

Make it harder

• Perform the arm swings while holding the static 'Superman' lift for the entire duration of the set.
• Hold light weights or water bottles in your hands to increase the resistance on the shoulders and upper back.

Frequently asked

What muscles does the superman swing work?

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

What equipment do you need for the superman swing?

The superman swing requires no equipment — just your body weight.

Is the superman swing good for beginners?

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

Related exercises

• Alternating SupermanBeginner · erector spinae, glutes, and hamstrings
• Around The World SupermanIntermediate · erector spinae, glutes, hamstrings, and lats
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back Extension On Exercise BallBeginner · erector spinae, glutes, and hamstrings