Also known as: bird-dog plank, opposite arm leg plank, alternating arm-leg plank, single-arm single-leg plank, anti-rotation plank

What is Superman Plank?

The Superman Plank is a medium-difficulty bodyweight plank variation where you extend opposite arm and leg from a high plank to challenge balance and stability. It primarily targets the core, shoulders, glutes and upper back while improving anti-rotation strength and hip stability.

How to Do Superman Plank

  1. Set high plank: Start in a high plank with wrists under shoulders, legs shoulder-width apart, core braced and spine neutral. Avoid sagging hips.
  2. Brace core and glutes: Draw your navel to your spine, squeeze glutes and keep a flat back to prevent lower back arching before you move.
  3. Extend opposite limbs: Slowly reach your right arm forward and lift your left leg back until both are parallel to the floor, keeping hips level.
  4. Hold controlled position: Hold 1–3 seconds while breathing steadily; avoid rotating hips, lifting limbs above parallel, or letting the lower back sag.
  5. Return and repeat: Lower arm and leg with control, reset your core, then repeat on the opposite side for equal reps. Rest between sets.

Muscle Groups

Core, Shoulders, Glutes, Back

Description

Begin in a high plank, with arms straight, wrists lined up under shoulders, legs at shoulder distance apart or slightly wider for better balance.

Keep your back completely flat, and engage your core to keep your lower back from dipping down.

Extend your right arm forward while lifting your left leg back. Hold for required amount of time and then bring your arm and leg back down.

Be sure to keep your active arm and leg parallel to the floor. Trying to raise them higher than parallel often results in the hips dipping downward, which puts stress on the lower back.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Superman Plank?

The Superman Plank improves core stability, anti-rotation strength, shoulder stability and glute activation. It enhances posture, balance and spinal control using only bodyweight, making it useful for functional strength and injury prevention.

What are common mistakes when doing the Superman Plank?

Common mistakes include lifting limbs too high, allowing the hips to dip or rotate, holding your breath, and rushing the movement. These errors increase lower-back stress and reduce core engagement—prioritize control and neutral spine.

How can I progress or regress the Superman Plank?

Regress by performing knee-supported versions, lifting only an arm or a leg, or shortening hold times. Progress by increasing hold duration, adding ankle/hand weights, performing on an unstable surface, or combining with slow pulses or more reps.