Four Point Superman

Advanced Level of Difficulty

The four point superman done on the floor is an advanced core exercise. This exercise requires a great deal of strength and muscle control. It is a great exercise to build all round core strength.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Exercise Instructions

four point superman - step 1

Step 1

Start in a push-up position with your shoulder over top of your wrists and your feet shoulder width apart. make sure to keep your back straight, your hips tucked in and your core tight.

four point superman - step 2

Step 2

Raise one arm and then opposite leg. Raise both as high as you can while maintaining proper form and making sure to keep your hips level. Contract your buttocks and rear shoulder at the height of the exercise.

four point superman - step 3

Step 3

Lower your arm and leg back down to the starting position, switch sides and repeat action.