Step by step instructions, muscle activation and variants for the Superman.
A bodyweight lower back exercise performed face down on the floor, where you simultaneously lift your chest and legs off the ground to hyperextend the spine. This movement targets the erector spinae, glutes, and hamstrings without any equipment.
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.