Step by step instructions, muscle activation and variants for the Superman Floor Touch.
A prone neck and back extension exercise where you lift your head and upper chest off the floor in a controlled Superman-style movement, then lower back down until the chin gently touches the floor. This targets the neck extensors and lower back while also engaging the glutes.
The Superman Floor Touch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
