Around The World Superman
Around The World Superman Exercise Description
Around the World Superman is a bodyweight posterior-chain drill that emphasizes hip extension with coordinated trunk and shoulder control. Performed prone, you maintain a long, neutral spine while lifting the chest and legs slightly and sweeping the arms in a full arc from overhead to behind the hips and back. Primary movers include the gluteus maximus and hamstrings for hip extension, with the erector spinae supporting controlled spinal extension. The arm path challenges scapular control through multiple angles, engaging the middle and lower trapezius, rhomboids, and posterior deltoids as the shoulder moves. The goal is smooth, controlled motion and steady tension through the hips while keeping the neck neutral, ribs gently set, and movement range limited to what you can hold without excessive lumbar arch.
- Muscle Groups: Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus
- Assisting Muscles: Deltoid - Posterior, Longissimus, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Around The World Superman Exercise
‘- Lie prone on a mat, legs long, feet hip-width, arms straight overhead, palms facing down.
– Set a gentle abdominal brace, draw ribs down, and keep the neck long with eyes toward the floor.
– Squeeze glutes to extend the hips and lift both legs a few inches; avoid excessive low‑back arch.
– Lift the chest slightly by extending through the mid‑back; keep the chin tucked and cervical spine neutral.
– With elbows straight, sweep the arms out to a “T,” then continue behind the hips; keep shoulders away from ears.
– Lightly retract and depress the shoulder blades as the hands pass the sides.
– Reverse the arc back to overhead with the same control; do not swing.
– Maintain the small leg and chest lift throughout the arm sweep if you can hold form.
– Breathe steadily; avoid breath‑holding.
– Lower chest and legs with control, reset the brace, and repeat only within a range that preserves neutral neck and controlled lumbar position.
Around The World Superman Tips
‘- Start lying prone with legs long, feet hip-width, and arms straight overhead with palms facing down.
– Set a gentle abdominal brace and draw the ribs down before lifting.
– Keep the neck long with eyes toward the floor and the chin tucked to maintain a neutral cervical spine.
– Squeeze the glutes to extend the hips and lift the legs only a few inches, avoiding excessive low-back arch.
– Lift the chest slightly by extending through the mid-back, not by cranking into the lower back.
– Keep elbows straight as you sweep the arms out to a “T” and then behind the hips.
– Maintain shoulders away from the ears and lightly retract and depress the shoulder blades as the hands pass your sides.
– Move the arms in a smooth, controlled arc without swinging, and try to maintain the small leg and chest lift throughout if form holds.
– Breathe steadily throughout the movement and only use a range of motion that preserves a neutral neck and controlled lumbar position.
Around The World Superman Beginner Introduction
Around the World Superman is a floor-based bodyweight move that highlights strength and control along the back of the body. Performed lying face down, the motion blends a gentle lift of the chest and legs with a broad, sweeping circle of the arms, moving from overhead to alongside the hips and returning forward again. The effort centers on the hips, with the glutes and hamstrings driving the lift, while the muscles of the lower back help support a long, steady spine rather than a deep backbend.
As the arms travel through their arc, the shoulders, upper back, and shoulder blades work together through several positions, creating a smooth, continuous pattern instead of a quick swing. The exercise emphasizes coordinated movement from head to toe: a relaxed neck, quiet ribcage, and even breathing pair with a small, controlled lift that can be adjusted to a comfortable range. This makes the drill especially useful for building awareness of how the hips, back, and shoulders share the workload during extension.