How to Do the Reverse Superman

You don't need superpowers to strengthen your core. Just follow these Pro Tips on how to do the reverse superman.

August 08, 2019

Throughout many strength training exercises, you’ll use your core. Strengthening your core can help you train at your highest level.

An exercise that can help enhance core stabilization is the reverse superman. According to performance enhancement specialist Jowan Ortega, strengthening your core is an “essential part of becoming a better athlete.”

“We’re always using our core for strength training, and sport in general,” Ortega says.

There's no equipment needed to do the reverse superman. However, if you want to avoid lying directly on the floor, you can use a gym mat.


To begin the reverse superman, lie on the floor or your gym mat. Keep your back flat and have the back of your head touching the ground. Your heels should touch the floor with your toes pointed toward the ceiling.

Once you’re ready to begin:

  • Fully extend your arms over your head. Your arms should be straight, with your hands right next to each other. The backs of your hands should touch the floor, with your palms facing toward the ceiling.
  • Inhale while also pushing your lower back into the floor. The back of your thighs should lift off the ground slightly.
  • Exhale and lift your arms and legs while keeping them in a straight line. You should lift them about a foot off the ground. When you lift your arms and legs, do so in a simultaneous movement.
  • Return your arms and legs to the ground in a slow, controlled motion.
  • Repeat for a set number of repetitions.

Remember not to make hard contact on the ground with your legs and hands. Having a controlled and repeated “up-and-down” movement can help strengthen your core. Do not lift your lower back off the ground when completing this exercise.

Your upper back and shoulders should have a slight raise.

Looking for another core exercise to add to your workout? The dead bug is an exercise, just like the reverse superman, that doesn’t require any equipment.