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Superman

The Superman primarily targets your Lower Back, with support from Glutes, Hamstrings. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Compound · Static

Primary muscles: Lower Back Secondary muscles: Glutes, Hamstrings

How to perform Superman

  1. Step 1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
  2. Step 2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
  3. Step 3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  4. Step 4. Repeat for the recommended amount of repetitions prescribed in your program.

Frequently asked questions

What primary muscles does the Superman exercise target?

The Superman primarily targets the erector spinae muscles along the spine. It also engages the glutes and hamstrings to assist with hip extension during the lift.

How should I position my head and neck during the movement?

Maintain a neutral spine by keeping your gaze directed at the floor. Avoid hyperextending the neck or looking upward, as this can create unnecessary cervical strain.

What is a common mistake to avoid when lifting the limbs?

Avoid using momentum or jerking the body to achieve height. Focus on slow, controlled contractions and only lift as high as your natural range of motion allows without discomfort.

How can beginners modify the Superman if the full version is too difficult?

Beginners can perform alternating Supermans by lifting the opposite arm and leg simultaneously. This reduces the load on the lower back while still building foundational posterior chain strength.

What is the recommended set and rep range for this exercise?

Perform 2 to 3 sets of 10 to 15 repetitions, focusing on a brief pause at the top of each movement. It can be integrated into a warm-up or a core-focused training block.

Sample sets & reps for Superman

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Atlas Stone Trainer — other
  • Atlas Stones — other
  • Axle Deadlift — other
  • Barbell Deadlift — barbell
  • Cat Stretch — stretch

See all Lower Back exercises →

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