# Superman

A prone bodyweight back extension targeting the lower back, glutes, and hamstrings. Used to build posterior chain endurance with minimal equipment.

- Beginner · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/superman/video/male.mp4
- HTML: https://seto.fit/exercises/superman/

## Muscles worked

- Lower back: 9/10
- Glutes: 8/10
- Hamstrings: 5/10

## How to do the Superman

1. Lie face down, legs straight, arms extended above you on the floor.
2. Squeeze your bottom and lift your chest, arms, and thighs off the floor.
3. Reach long through your body as you rise off the floor.
4. Slowly lower back down, keeping your movements controlled and smooth.

### Full technique — 6 steps

1. Lie face down with legs straight and arms extended overhead or slightly out front.
2. Set your head neutral with eyes down and keep your ribs lightly drawn in.
3. Squeeze your glutes and lift your chest, arms, and thighs off the floor.
4. Reach long through your fingers and toes as your body leaves the floor.
5. Hold the top briefly without cranking your neck or forcing extra lumbar arch.
6. Lower your arms, chest, and legs back to the floor under control.

## Common mistakes

- Throwing limbs up with momentum
- Looking forward and overextending neck
- Lifting too high through low back
- Letting knees bend during lift

## Form cues

- Lift from glutes first
- Keep eyes on floor
- Reach long, not high
- Keep ribs drawn in

## How much to do

- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, pause 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Superman work?

Primary: Lower back 9/10, Glutes 8/10. Also works: Hamstrings 5/10.

### When should I do the Superman in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Superman?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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