Superman Swim

Lower BackBodyweight

An excellent exercise to build back extensors and improve core stability. It recruits the deep muscles of your spine using zero equipment.

How to do it

1Lie face down with arms extended straight ahead and legs straight back. Look down at the floor to keep your neck neutral.

2Inhale as you smoothly lift your right arm and left leg to a comfortable height without overarching your lower back.

3Pause for a second at the top, squeezing your glutes and upper back.

4Exhale as you lower back down smoothly.

5Switch immediately to your left arm and right leg, maintaining a controlled swimming movement.

Common mistakes

Overarching your lower back: lift through your back and glute muscles, not by cranking your lumbar spine.

Craning your neck up: keep your eyes on the floor to maintain alignment and avoid neck strain.

Jerking the movement: keep it smooth and controlled to work the target muscles properly.

Holding your breath: maintain steady, natural breathing throughout the set.

Breathing

Breathe naturally and deeply. Inhale as you raise your limbs, exhale as you lower them.

Make it harder or easier

To make it easier: lift just one arm or one leg at a time instead of opposite limbs.

To make it harder: hold the top position for 2–3 seconds on each rep to build time under tension.

Maximum challenge: raise both arms and both legs together (classic Superman hold).

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.