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