Beginner Level of Difficulty

This is a core exercise that combines range of motion and balance. When done properly, this exercise works the muscles in the rear of the shoulder, the small of the back and the buttocks.


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 Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Exercise Instructions

superman - step 1

Step 1

Start on all fours with your back straight and your mid-section tight.

superman - step 2

Step 2

While keeping one arm and one leg on the floor, lengthen the opposite arm and leg to a full extension. Contract the muscles in the rear of the shoulder, lower back and buttocks.

superman - step 3

Step 3

Return to the starting position and repeat the action.