Single-Arm Superman

Lower Back, Glutes, Rear DeltsBodyweight

A bodyweight mat exercise targeting your posterior chain on one side, building core stability, glutes, and upper-back control without equipment.

How to do it

1Lie face down with your arms extended overhead and legs straight.

2Squeeze your glutes and brace your abs to anchor your pelvis.

3Smoothly lift one arm and the opposite leg a few inches off the floor.

4Hold at the top for one to two seconds while keeping your neck long and neutral.

5Slowly lower your arm and leg back down to the floor.

Common mistakes

Overarching your lower back instead of lifting through your glutes and upper back.

Cranking your head back, creating excess strain in your neck.

Jerking your limbs up with momentum rather than smooth control.

Breathing

Inhale before starting the movement, and exhale as you lift your arm and leg.

Make it harder or easier

To make it easier, lift only your arm without the leg.

To make it harder, hold the top position for three to five seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.