Step by step instructions, muscle activation and variants for the Superman.
A classic bodyweight posterior-chain exercise performed lying face down on the floor. You simultaneously lift your arms, chest, and legs off the ground as high as possible, mimicking the Superman flying pose, to target the lower back, glutes, and rear shoulder muscles.
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.