Step by step instructions, muscle activation and variants for the Superman.
The Lying Back Extension is a prone bodyweight exercise where you simultaneously lift your upper body and legs off the floor by contracting the lower back, glutes, and hamstrings. Often called the Superman, it strengthens the posterior chain and improves spinal stability.
Common mistakes content is coming soon.
The Superman is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.