Video Coming Soon
We're working on adding video demonstrations for this exercise.
Stability Ball Lift Superman
This prone stability ball exercise involves simultaneously lifting the arms, chest, and legs to strengthen the entire posterior chain, focusing on the lower back and glutes for core stability.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Traps, Hamstrings
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
9/10Erector Spinae
Glutes
8/10Glute Max
Shoulders
6/10Rear Delts
Traps
5/10Mid Traps
Hamstrings
4/10Biceps Femoris
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Use shorter rest periods when targeting endurance or stability.
How to Perform
Lie face down over the stability ball so your hips are centered on top and the tips of your toes touch the floor for balance. Extend your arms straight forward, keeping your gaze down.
- Brace your core and simultaneously raise your arms, chest, and legs off the ball.
- Squeeze your glutes and lower back, creating a gentle arch in the body.
- Hold the peak extended position briefly to maximize posterior chain contraction.
- Slowly lower your body back to the starting position under control.
Coaching Tips
Form Cues
- Extend long through hands.
- Squeeze the glutes hard.
- Keep neck neutral.
- Control the descent.
Breathing
Exhale as you lift into the superman position, and inhale as you slowly return to the ball.
Tempo
2-1-1
Range of Motion
The movement spans from a slightly rounded position over the ball to full spinal and hip extension, aligning the trunk and limbs parallel to the floor.
Safety
Safety Notes
- Avoid this exercise if you experience acute lower back pain.
- Use slow, controlled movements to maintain balance.
- Ensure the stability ball is properly inflated.
Spotting
Not recommended; this is a bodyweight stability exercise. Use caution with movement speed.
Common Mistakes
- Hyperextending the neck by looking forward.
- Using momentum to swing up.
- Failing to engage the glutes.
When to Avoid
- Acute lumbar spine pain or disc issues.
Flexibility Needed
- Adequate spinal extension range of motion.
Build Up First
- Basic core bracing competency.
Also known as
Barchetta, Superman On Ball
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Stability Ball Lift Superman
Stability Ball, Body Weight
Lower Back
Medicine Ball Superman
Medicine Ball, Body Weight
Lower Back
Stability Ball Cobra
Stability Ball, Body Weight
Lower Back
Stability Ball Hip Thrust
Stability Ball, Body Weight
Glutes
Stability Ball Glute Bridge
Stability Ball, Body Weight
Glutes
Stability Ball Hyperextension
Stability Ball, Body Weight
Lower Back
Stability Ball Single-Leg Hip Thrust
Stability Ball, Body Weight
Glutes
Stability Ball Hamstring Floor Tap
Stability Ball, Body Weight
Glutes
Stability Ball Single-Leg Glute Raise
Stability Ball, Body Weight
Glutes
Stability Ball Back Extension and Twist
Stability Ball, Body Weight
Lower Back
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
