How to do the Superman
- Lie face down, legs straight, arms extended above you on the floor.
- Squeeze your bottom and lift your chest, arms, and thighs off the floor.
- Reach long through your body as you rise off the floor.
- Slowly lower back down, keeping your movements controlled and smooth.
Full technique — 6 steps
- Lie face down with legs straight and arms extended overhead or slightly out front.
- Set your head neutral with eyes down and keep your ribs lightly drawn in.
- Squeeze your glutes and lift your chest, arms, and thighs off the floor.
- Reach long through your fingers and toes as your body leaves the floor.
- Hold the top briefly without cranking your neck or forcing extra lumbar arch.
- 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
In ready-made workouts
- No-equipment workout25 min · No equipment
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.
