Back · Bodyweight
Superman Floor Touch
How to do the superman floor touch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Lie face down with your arms reaching out in front of you. Lift your chest, arms, and legs off the floor into a Superman position, then sweep your hands down to tap the floor near your hips before reaching forward again. Keep your neck long and gaze down.
- 1Lower back and glutes working to hold the lifted position
- 2Upper back squeezing as your hands sweep back
- 3A long, neutral neck without cranking it up
Common mistakes
- Don't throw your head back to lift higher
- Avoid jerking the arms; move them with control
- Don't let your legs drop as your arms move
Muscles worked
The superman floor touch mainly works the lower back, with the mid traps, lower traps, glutes, lats, upper traps, hamstrings, and rear delts assisting.
- Lower BackPrimary
- Mid TrapsSupport
- Lower TrapsSupport
- GlutesSupport
- LatsSupport
- Upper TrapsSupport
- HamstringsSupport
- Rear DeltsSupport
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the superman floor touch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.