Superman W


The Superman exercise is a bodyweight movement that primarily targets the lower back muscles, as well as the glutes and hamstrings. It is performed by lying face down on the ground with the arms extended overhead and the legs straight. The exercise involves simultaneously lifting the arms, chest, and legs off the ground and holding the position briefly before returning to the starting position. This movement helps to strengthen the muscles of the posterior chain, particularly the erector spinae in the lower back, and can be incorporated into core workouts, warm-up routines, and lower back rehabilitation programs.

Muscle Group

Equipment Required

Superman Instructions

  1. Lie face down on a comfortable surface, such as a mat or carpet, with your legs fully extended and arms stretched out overhead.
  2. Keep your neck in a neutral position by looking down at the floor, ensuring your head is aligned with your spine.
  3. Engage your lower back, glutes, and hamstrings to simultaneously lift your arms, chest, and legs off the ground. Aim to lift them as high as comfortably possible without straining your neck or back.
  4. Hold the raised position, resembling a flying Superman, for a few seconds, focusing on maintaining proper form and engaging your posterior chain muscles.
  5. Slowly and controlled, lower your arms, chest, and legs back down to the starting position.
  6. Repeat the Superman exercise for the desired number of repetitions or sets, ensuring proper form and control throughout the movement.
  7. Rest and recover between sets as needed, and consider incorporating this exercise into a well-rounded core or lower back strengthening workout routine.

Superman Form & Visual

Superman W

Superman Benefits

  • Strengthens the upper body muscles, including the chest, shoulders, and arms
  • Improves posture and spinal alignment
  • Engages the core muscles for stability and balance
  • Increases overall body awareness and coordination
  • Can be modified for different fitness levels and abilities

Superman Muscles Worked

  • Erector spinae
  • Gluteus maximus
  • Hamstrings
  • Gastrocnemius

Superman Variations & Alternatives

  • Superman Legs-Only
  • Superman Arms-Only