Alternatives
- Plank
- High Plank
- Side Plank
Summary
The superman plank adds an arm and leg reach to the standard plank to increase core engagement and challenge balance. It targets deep stabilisers and improves posture and control.
Benefits of the Superman Plank
- Engages deep core stabilisers
- Improves balance and proprioception
- Builds shoulder and glute stability
- Enhances posture and control
- Increases difficulty without added weight
Superman Plank Muscles Worked
- Primary: Transverse Abdominis, Rectus Abdominis
- Secondary: Glutes, Lower Back, Shoulders
Instructions
- Start in a high plank position
- Extend one arm forward and the opposite leg backward
- Hold for 2–3 seconds, then return to plank
- Switch sides and repeat
- Keep hips level and avoid rocking
- Engage your core and glutes throughout
- Continue alternating for the desired number of reps
Common Mistakes
- Letting the hips drop or tilt
- Overreaching and losing alignment
- Holding breath during the movement
- Failing to brace the core
- Rushing transitions between sides