Move · Videos · Technique · 6 min

Superman Exercise for the Lower Back

Superman Exercise for the Lower Back — video by Michelle Kenway Play · 5:52

Video by Michelle Kenway on YouTube · Open on YouTube

A physiotherapist teaches gentle superman variations to strengthen the low back: over an exercise ball, on hands and knees, and lying on your front over a pillow.

  • 6 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 6

Tap a time to watch that step in the video.

  1. Over a ball: lie forward over it, head down, lift one straight leg and hold as you breathe, then the other. 0:28
  2. Progress over the ball: reach the opposite arm and leg, thumb up, hips facing the floor, chin down. 1:31
  3. Kneeling: hands under shoulders, knees under hips, lift one leg no higher than your bottom; hold up to 30 seconds. 2:17
  4. Kneeling superman: reach the opposite arm and leg, breathing and holding, then sit back to stretch. 3:16
  5. On your front with a pillow under your pelvis: lift one leg at a time, forehead down, both hips down. 3:40
  6. Lying superman: lift the opposite arm and leg and hold, then stretch back to finish. 4:44

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your chin or forehead down so the neck stays relaxed
  • Lift the leg no higher than your bottom so the back doesn't over-arch
  • Keep both hips facing the floor and breathe while you hold

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Lower back takes loadholding superman leg and arm lifts
  • Shoulders movesarm reach, hands support on all fours
  • Wrists & hands movesweight through hands on all fours
  • Upper back movesarm reach and lift
  • Hips moveslifting the leg backwards
  • Knees moveskneeling on all fours
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Lying-on-front version over a pillow avoids kneeling and wrist load

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Michelle Kenway; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety