How to do the Superman
Primary: Lower Back, Glutes · also works Upper Back, Hamstrings, Rear Delts. Also called: superman hold, prone back extension.
Step by step
- 1
Lie face down on a mat with your arms extended in front of you and your legs straight.
- 2
Squeeze your glutes and lift your arms, chest, and legs a few centimeters off the floor at the same time.
- 3
Hold for one to three seconds while looking at the floor.
- 4
Lower slowly back to the mat.
Coaching cues
- Lift only as high as feels comfortable
- Keep your neck neutral, not cranked up
- Squeeze your glutes before you lift
Common mistakes
- Lifting too high and compressing the lower back
- Looking up and straining the neck
- Holding the breath
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Superman alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Superman work?
Primary: Lower Back, Glutes. Secondary: Lower Back, Glutes, Upper Back, Hamstrings, Rear Delts
How many sets and reps of Superman should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Superman?
Same movement pattern, different equipment: Bird Dog, Glute Bridge, Barbell Good Morning, Plank, Swimmer (Arm Circles with Chest Lift), Rack Pulls.
Is the Superman good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.