Around The World Superman
Around The World Superman Exercise Description
Around the World Superman is a prone bodyweight hip- and trunk-extension drill that targets the posterior chain. The primary movers are the gluteus maximus and spinal extensors (erector spinae), with assistance from the hamstrings to maintain leg lift. As the arms sweep in a wide arc from overhead to the sides and toward the hips, the scapular retractors and depressors (middle/lower trapezius, rhomboids) and posterior deltoids help control the shoulder position. The goal is to create a long, stable spine while producing hip extension from the glutes—not by compressing the low back. This variation adds a coordinated upper-body challenge to the classic Superman, reinforcing scapular control while the hips and trunk remain lifted. Keep the neck neutral, ribs gently braced, and the pelvis anchored to avoid excessive lumbar extension.
- Muscle Groups: Back, Glutes, Hips
- Target Muscles: Gluteus Maximus, Longissimus
- Assisting Muscles: Biceps Femoris - Long Head, Semitendinosus
- Stabilizing Muscles: Deltoid - Posterior, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Lower Back, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Spinal Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Lower Back
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Around The World Superman Exercise
‘- Lie prone on a mat; legs long hip-width, arms straight overhead, forehead lightly on the floor.
– Set a light abdominal brace; gently press hip bones and pubic bone into the mat.
– Externally rotate shoulders; reach long through fingertips and toes.
– Lift chest and both legs a few centimeters by squeezing the glutes; keep the neck neutral (eyes to floor).
– Maintain a long spine—avoid “cranking” into the low back.
– Sweep the arms in a wide arc from overhead to T-position to alongside the hips, keeping elbows straight.
– Draw shoulder blades down and together as the arms pass the sides; avoid shrugging.
– Keep hips/pelvis heavy on the mat while legs stay hovering; lift comes from the glutes, not the low back.
– Reverse the arm path back to overhead without dropping the chest or legs.
– Lower with control, maintaining alignment throughout, and reset.
Around The World Superman Tips
‘- Before lifting, set a light abdominal brace and gently press your hip bones and pubic bone into the mat.
– Keep your shoulders externally rotated and reach long through your fingertips and toes throughout the movement.
– Lift your chest and legs only a few centimeters by squeezing your glutes, not by arching your low back.
– Keep your neck neutral with eyes on the floor to maintain a long spine.
– Focus on maintaining a long, stable spine and avoid “cranking” into the low back as you lift.
– Sweep your arms in a wide arc from overhead to T-position to your hips, keeping your elbows straight.
– As your arms pass your sides, draw your shoulder blades down and together and avoid shrugging.
– Keep your hips and pelvis heavy on the mat while your legs stay hovering; feel the lift coming from the glutes.
– Reverse the arm path back to overhead without letting your chest or legs drop.
– Lower your chest and legs with control, maintaining alignment, then fully reset before the next rep.
Around The World Superman Beginner Introduction
Around the World Superman is a floor-based bodyweight move performed face-down that blends hip lifting with upper-body coordination. The action centers on raising the chest and legs slightly off the ground, using the glutes, hamstrings, and muscles along the back of the spine. While the lower body and trunk remain gently hovering, the arms travel in a broad circular path from in front of the head, out to the sides, and toward the hips, then return overhead. This sweeping motion brings the upper back and shoulders into play, especially the muscles that draw the shoulder blades inward and down.
The overall theme is a long, streamlined body position rather than a big bend in the lower back. Effort is intended to come from the hips and butt, with the midsection lightly engaged and the front of the hips resting into the mat. The neck and head stay in line with the rest of the spine, so the gaze remains toward the floor. This version of the classic Superman pattern highlights controlled shoulder movement while the legs and torso stay lifted as one connected unit.