Tired of crunches and boring planks that feel more like punishment than progress? The plank superman is a next-level core exercise that delivers way more than your average ab exercise.
At Mobility-Doc, we’re big fans of exercises that do more with less, and the plank superman hits that sweet spot. It combines dynamic core stability, shoulder control, and glute strength in one smooth (but challenging) movement.
What Is a Plank Superman?
The plank superman takes your standard plank and turns it up a notch. Instead of just holding a static position, you’re lifting one arm and the opposite leg off the ground—forcing your body to stabilize while moving. This introduces a balance challenge that lights up your deep core muscles in a way traditional planks just can’t.
Why the Plank Superman Is a Must-Do Move
Let’s break down the key benefits of the plank superman:
Dynamic Core Stability
This isn’t just about holding your abs tight. You’re resisting rotation and keeping your spine stable while moving—a skill that’s essential for injury prevention and functional strength.
Shoulder Stability
As you reach one arm forward, your shoulder stabilizers (like the rotator cuff and scapular muscles) kick in to keep everything aligned. It’s an underrated way to build upper body control.
Glute Activation
Lifting the opposite leg fires up your glutes—especially glute max and med—which play a huge role in hip and low back health.
In short, the plank superman is a total-body stability builder packed into a deceptively simple move.
How To Do A Plank Superman
- Start in a solid plank position—either on your hands (high plank) or forearms.
- Keep your body in a straight line from head to heels, and brace your core tight.
- Slowly lift one arm and the opposite leg off the ground, reaching long in both directions.
- Pause for a second at the top, then return with control.
- Alternate sides and repeat.
Quality is more important than quantity here, so make sure you take the time to do it right!
Common Mistakes to Avoid
Hips rocking side to side – Your hips should stay square to the ground. Excessive movement means you’re losing the stability challenge.
Rushing through reps – Slow and steady wins the plank superman race. Focus on smooth, controlled movement.
Shoulders creeping up – Keep your shoulders down and away from your ears to avoid tension and improve shoulder engagement.
Optional Modification
Let’s be honest—plank supermans are harder than they look. If you’re struggling to keep form, no worries! Try this modification:
Instead of lifting your arm and leg at the same time, lift your arm first, set it back down, then lift your leg. This staggered approach still builds strength and control while giving you a little more stability to work with.
Watch our How To Video:
Whether you’re an athlete, a weekend warrior, or just someone who wants to move and feel better, the plank superman is a smart addition to your routine. It improves posture, strengthens the stabilizing muscles that support your spine, and helps build better movement patterns overall.
Add it to your warm-up, core training, or mobility work 2–3 times per week and watch your control, strength, and stability climb.
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