Superman
Description
The Superman lies face down and simultaneously lifts both arms and both legs off the floor, holding the extended position. It strengthens the entire posterior chain — erector spinae, glutes, and rear delts — and is one of the most popular bodyweight back exercises.
Equipment Required
Superman Instructions
- Lie face down with arms extended overhead and legs straight.
- Simultaneously lift both arms and both legs a few inches off the floor.
- Only your hips and lower abdomen remain on the floor.
- Hold for 2 to 5 seconds at the top.
- Lower everything back to the floor.
- Keep neck neutral — look at the floor.
- Aim for 10 to 15 reps or timed holds.
- Squeeze your glutes and lower back throughout the hold.
Superman Form & Visual
Superman Benefits
- Strengthens the entire posterior chain
- No equipment needed
- Beginner-friendly
- Builds back and glute endurance
- Useful warm-up or finisher
- One of the most popular bodyweight back exercises
Superman Muscles Worked
- Erector spinae
- Gluteus maximus
- Hamstrings
- Posterior deltoid
- Trapezius
Superman Variations & Alternatives
- Alternating Superman
- Swimmer
- Back Extension
- Lower Back Curl
- Superman Hold (sustained)
