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Superman

Step by step instructions, muscle activation and variants for the Superman.

EasyLower back

About this exercise

The Superman is a foundational bodyweight exercise for strengthening the posterior chain. Lying face down, you simultaneously lift your arms, chest, and legs off the floor to create a full-body arch, targeting the lower back, glutes, and hamstrings while reinforcing spinal extension strength.

How to Perform

  • Lie face down on the floor with your arms extended overhead and your legs straight
  • Keep your chin slightly tucked and your gaze toward the floor
  • Take a breath and brace your core lightly
  • Simultaneously lift your arms, chest, and legs off the floor as high as comfortable
  • Squeeze your glutes and lower-back muscles at the top of the movement
  • Hold briefly, then lower back to the floor with control and repeat

Muscle Activation

Primary
Lower back
Secondary
GlutesHamstrings

About the Superman

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.

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