Superman on the BOSU

BOSU Back Back: Lower Buttocks Core Hip Stabilizers Shoulder: Rear Shoulder: Front Trapezius: Middle Trapezius: Upper

This is a challenging exercise for your whole posterior chain - neck, back, glutes, and hamstrings.


  1. Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor.

  2. Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and avoid letting them move up toward your ears. Do not hyperextend your lower back. Ensure that you continue to breath normally throughout the exercise. Hold for 5-20 seconds, rest, then repeat 3-5 more times. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.