Around The World Superman
Around The World Superman Exercise Description
Around the World Superman is a prone bodyweight posterior-chain exercise that blends a standard “Superman” lift with a controlled circular arm sweep. The primary drivers are the hip extensors (gluteus maximus and hamstrings) and spinal extensors, working to raise the limbs while maintaining a stable trunk. The arm path adds shoulder flexion/abduction/extension with scapular retraction and depression, engaging the mid–lower trapezius, rhomboids, and posterior deltoids. The goal is to coordinate hip extension and upper-back extension without excessive lumbar arching, using abdominal bracing and a neutral neck to protect alignment. Keep the range modest and the movement smooth—height is less important than maintaining tension through the glutes and controlled scapular motion throughout the “around the world” sweep.
- Muscle Groups: Back, Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Longissimus
- Assisting Muscles: Deltoid - Posterior, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Rectus Abdominis, Transversus Abdominis
- 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, Knee Flexors, Spinal Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, 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; arms overhead, shoulder-width; palms facing each other and thumbs up.
– Set ribs down, lightly brace the abdomen, and squeeze glutes to prepare a stable pelvis.
– Keep the gaze down to maintain a neutral neck and long spine.
– Lift chest and thighs a small amount via hip extension and upper-back extension; keep the pelvis in contact with the floor.
– With thumbs up, sweep arms wide to a T, retracting and depressing the shoulder blades.
– Continue the sweep toward the hips; rotate to palms down as hands pass the ribs; reach near the glutes without shrugging.
– Reverse the path, rotating back to thumbs up as arms return overhead.
– Keep glutes engaged; distribute extension through hips and upper back—avoid hinging from the low back.
– Move slowly and smoothly; breathe continuously (no breath holding).
– Lower arms and legs under control. If needed, keep feet on the floor or reduce the arc to a comfortable, pain-free range.
Around The World Superman Tips
‘- Lie prone with legs long at hip-width and arms overhead at shoulder-width, palms facing each other with thumbs up.
– Set the ribs down and lightly brace the abdomen before lifting to create a stable trunk and pelvis.
– Squeeze the glutes before and during the movement to drive hip extension and support the pelvis.
– Keep your gaze down to maintain a neutral neck and a long spine throughout.
– Lift chest and thighs only a small amount, using hip and upper-back extension while keeping the pelvis in contact with the floor.
– Sweep the arms out to a T with thumbs up, focusing on retracting and depressing the shoulder blades.
– As hands pass the ribs, rotate to palms down and reach toward the glutes without shrugging the shoulders.
– Reverse the arm path smoothly, rotating back to thumbs up as the arms return overhead.
– Distribute extension through the hips and upper back, avoiding hinging from the low back or excessive lumbar arching.
– Move slowly and smoothly, breathing continuously and lowering arms and legs under control, using a comfortable, pain-free range.
Around The World Superman Beginner Introduction
Around the World Superman is a face-down bodyweight move that blends a small back-body lift with a wide, circular sweep of the arms. The legs and hips rise gently off the floor, powered by the glutes, hamstrings, and lower back, while the chest lifts from the upper back. At the same time, the arms travel in an arc from overhead, out to the sides, and down toward the hips before returning, which brings the shoulders, upper back, and traps into the effort.
This combination turns a simple back extension into a full back-line coordination drill. The abs stay lightly active to support the spine, and the neck follows the line of the body for a long, straight posture rather than a sharp bend. Movement stays controlled and unhurried, with attention on steady muscle tension rather than height. Calm, continuous breathing matches the rhythm of the lift and arm circle, creating a smooth, flowing pattern that challenges stability through the core while the limbs move through their range.