Around The World Superman

Around The World Superman Exercise Description

Around the World Superman is a prone, bodyweight posterior-chain exercise that blends hip extension with a controlled overhead-to-hip arm sweep. It primarily trains the gluteus maximus and hamstrings for hip extension and the spinal erectors for trunk extension, while the shoulder arc engages the middle and lower trapezius, rhomboids, and posterior deltoids. The objective is to lift from the hips and mid-back while maintaining a long, neutral spine and stable pelvis—avoiding excessive lumbar extension. The sweeping arm path reinforces scapular retraction and depression with continuous external rotation as the arms travel from overhead to the hips and back. Performed smoothly, it builds coordinated tension across the glutes and upper back with precise control and steady breathing.

Muscle Groups: Back, Glutes, Hamstrings, Hips, Neck
Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Iliocostalis, Longissimus, Semimembranosus, Semitendinosus, Spinalis
Assisting Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Stabilizing Muscles: External Obliques, Infraspinatus, Internal Obliques, Multifidus, Transversus Abdominis
Body Area: Lower Body, Upper Body
Body Parts: Back, Hips, Legs, Lower Back, Neck, Upper Legs
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors, Knee Flexors, Neck Extensors, Neck Rotators, Neck Stabilizers, Spinal Extensors
Joint Involvement: Multi-joint
Muscle Location: Back Neck, Glutes, Inner Hamstring, Lower Back, Outer Hamstring
Movement Direction: Other
Muscle Position: Posterior
Gender: Male

How To Do The Around The World Superman Exercise

‘- Lie prone with legs long, hip-width apart; arms straight overhead in line with your ears, thumbs pointing up. Forehead on the floor.
– Lightly brace your abdomen, press your hip bones into the mat, and squeeze your glutes to set a neutral pelvis.
– Keeping the neck neutral (gaze down), lift your chest and straight legs a few inches by driving hip extension from the glutes and lengthening through the mid/upper back.
– With elbows straight, sweep your arms in a wide arc out to the sides toward your hips, maintaining external rotation (thumbs up) and drawing the shoulder blades down and together—do not shrug.
– Briefly reach hands toward the hips without collapsing the torso or bending the knees.
– Reverse the arc to return the arms overhead, keeping ribs down, glutes engaged, and movement controlled.
– Lower the chest and legs to the floor with control, maintaining neutral alignment throughout.

Around The World Superman Tips

‘- Gently brace your abdomen and press your hip bones into the mat before lifting to set a stable, neutral pelvis.
– Focus on squeezing your glutes to initiate hip extension rather than arching through the lower back.
– Keep your gaze down so the neck stays neutral as the chest and legs lift.
– Think of “lengthening” through the mid and upper back to maintain a long, neutral spine instead of overextending the low back.
– Keep elbows straight and thumbs pointing up throughout the arm sweep to maintain continuous external rotation.
– As you sweep the arms, actively draw the shoulder blades down and together and avoid shrugging toward your ears.
– Reach your hands toward your hips without letting the knees bend or the torso collapse.
– On the return arc overhead, keep ribs down and glutes engaged so the trunk stays steady.
– Move the arms and legs smoothly and with control in both directions, rather than using momentum.
– Lower your chest and legs to the floor slowly, maintaining neutral alignment from head to hips.

Around The World Superman Beginner Introduction

Around the World Superman belongs to the family of face-down, bodyweight movements that challenge the entire backside of the body. The exercise combines a gentle lift of the chest and legs with a broad sweeping path of the arms, traveling from an overhead position, out to the sides, and toward the hips before returning overhead. Throughout this arc, the thumbs face upward and the shoulder blades glide slightly back and downward, creating an organized pattern through the upper back and shoulders.

This coordinated action places strong emphasis on the glutes and hamstrings for extending the hips, while the lower back supports a long, steady line through the spine instead of a sharp arch. At the same time, the upper back and shoulders work to guide the arm circle with smooth, continuous tension. Breathing stays calm and rhythmic, matching the controlled tempo of the lift and sweep. The overall effect is a unified effort from glutes, hamstrings, lower back, upper back, and shoulders, building strength with careful, deliberate motion.