What is Superman Plank?

The Superman Plank is a medium-level bodyweight core exercise that targets the core, shoulders, glutes and back by extending the opposite arm and leg from a high plank. It builds stability and anti-rotation strength while requiring strict bracing to protect the lower back.

How to Do Superman Plank

  1. Set high plank: Start in a high plank with wrists under shoulders, legs hip-shoulder width apart, and body in a straight line from head to heels.
  2. Brace core: Engage the core and squeeze glutes, pulling ribs down to prevent the lower back from sagging before any movement.
  3. Extend opposite limbs: Slowly reach your right arm forward while lifting your left leg back until both are parallel to the floor, keeping hips level.
  4. Hold steady: Pause 1–3 seconds while maintaining a flat back and neutral neck; continue to breathe evenly and avoid rotating the hips.
  5. Return controlled: Lower the arm and leg with control back to high plank, maintaining bracing and alignment throughout the movement.
  6. Switch sides: Repeat with the opposite arm and leg, keeping tempo steady; progress by increasing holds or reps as strength improves.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Superman Plank?

Targets core stability, anti-rotation strength, shoulder endurance, glute activation, and posterior chain coordination. It improves balance and transfer to athletic movements while teaching spinal bracing when performed with correct form.

What common mistakes should I avoid?

Avoid letting the hips sag or rotate, lifting arm/leg above parallel, holding your breath, and collapsing the shoulders. These errors increase lower-back strain and reduce effectiveness. Focus on bracing, a neutral spine, and controlled range to minimize risk.

How can I progress or regress the exercise?

To regress, perform bird-dogs from all-fours or single-arm planks with feet wider for stability. Progress by increasing hold time, slow eccentrics, elevating one hand/foot, adding reps, or using a weighted vest for extra challenge.