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Superman

The Superman is a simple bodyweight exercise that strengthens the muscles responsible for keeping your spine stable and your posture upright.

Back exercises
Back
Glute exercises
Glutes
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Bodyweight exercises

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Superman
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Superman

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Superman

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Superman

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The Superman exercise is performed lying face down while lifting the arms, chest, and legs slightly off the floor. This position activates the muscles along the back of the body, helping improve spinal support and overall body control. Because it requires no equipment, it’s an accessible option for home workouts, warm-ups, or recovery-focused sessions.

By holding the raised position with control, the exercise encourages muscular endurance rather than explosive strength. The emphasis is on slow, deliberate tension, which helps reinforce proper posture and awareness of spinal alignment. Keeping the movement small and controlled is key to making the exercise effective and safe.

The Superman fits well into beginner and intermediate routines and is often used to complement core training. It supports better performance in compound lifts and daily movement by improving back strength and stability, while remaining easy to scale by adjusting hold time or lift height.

How to Perform the Superman

  1. Lie face down on a mat with your arms extended overhead and your legs straight.
  2. Position your neck in a neutral alignment, keeping your eyes focused down toward the mat to avoid neck strain.
  3. Engage your core muscles by drawing your navel slightly inward toward your spine to stabilize your lower back.
  4. Exhale as you simultaneously lift your arms, chest, and legs off the floor, keeping your arms and legs straight.
  5. Raise your limbs to a comfortable height where you feel your lower back muscles working but not straining, typically 3-5 inches off the ground.
  6. Hold the elevated position for 2-3 seconds while breathing normally, focusing on squeezing your glutes and upper back muscles.
  7. Inhale as you slowly lower your arms, chest, and legs back to the starting position in a controlled manner.
  8. Rest briefly between repetitions while maintaining your position on the mat, then repeat the movement with proper form.

Important information

  • Keep your movements slow and controlled rather than using momentum to lift your limbs.
  • If you feel pain (not just muscle work) in your lower back, reduce the height of your lift or place a folded towel under your hips for support.
  • Focus on length rather than height—imagine reaching your fingertips and toes away from your center rather than just lifting up.
  • Maintain a neutral neck position throughout the exercise—avoid looking up or craning your neck forward.

FAQ - Superman

What muscles does the Superman exercise target?

The Superman primarily targets your posterior chain, specifically the erector spinae (lower back muscles) and glutes. It also engages your shoulders, upper back, hamstrings, and core stabilizers as secondary muscle groups.

How can I make the Superman exercise easier or harder?

For an easier version, lift only your arms or only your legs instead of both simultaneously. To increase difficulty, extend your hold time up to 10 seconds, add small pulsing movements at the top position, or try the alternating Superman by lifting opposite arm and leg.

Is the Superman exercise safe for people with back problems?

The Superman is generally safe and can actually help strengthen the back, but those with existing back injuries should consult a healthcare provider first. Start with modified versions (lifting only arms or legs) and focus on controlled movements rather than maximum height to ensure safety.

What are the most common mistakes when performing Superman exercises?

Common mistakes include hyperextending the neck (looking too far up), lifting too high and compressing the lower back, holding your breath, and rushing through repetitions. Keep your gaze neutral toward the floor, lift only to a comfortable height, breathe steadily, and focus on controlled movements.

How often should I include Superman exercises in my routine?

Include Supermans 2-3 times weekly either as part of your warm-up routine, during core training, or on recovery days. 2-3 sets of 10-15 repetitions with 1-5 second holds is sufficient for most fitness goals, allowing adequate recovery between sessions.

Exercise Details

Primary Muscles

Erector Spinae

Secondary Muscles

Glutes Hamstrings

Muscle Groups

Back Glutes

Mechanic

Isolation

Risk Areas

Erector Spinae

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