Superman
A face-down lift of the arms, chest and legs that strengthens the whole back of the body.
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Muscles worked
Target
Also works
- Equipment
- Bodyweight
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the superman
- 1Lie face down with your arms stretched in front and legs straight.
- 2Squeeze your glutes and lift your arms, chest and legs a few inches off the floor.
- 3Hold for two seconds, keeping your neck long.
- 4Lower slowly.
When to pick it: Pick it for back endurance and posture, or as a gentle back exercise at home.
Form cues
- Lengthen, don’t crank
- Look at the floor
- Glutes on
Common mistakes
- Jerking up as high as possible
- Craning the neck back
- Rushing the reps
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
More lower back & glutes exercises
All lower back exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.