Superman exercise

The Superman is a simple but effective "body weight move". It's proven to develop strength in your upper and lower back, and tone the glutes.

This exercise also engages your abs and "core"—the muscles that link your upper and lower body—as well as shoulders, arms and butt.

Your core needs to be strong and flexible.

Weak and inflexible core can impair how well your arms and legs function, draining power from many of the moves you make.

Needless to say, training your core is an important part of your fitness program.

The Superman—is one exercise that's easy to add to any regimen—it requires no equipment and can be done just about anywhere. Find out how to do this move and fix some of the most common mistakes with this guide.

How to do the Superman exercise correctly

1. Lie face down on your stomach with arms fully extended over your head and legs straight back. Keep your neck in a neutral position by looking straight down.

Superman exercise position 1

2. Contract your glutes to lift both your arms and legs off the floor towards the ceiling. Stop when you feel a flex in your lower back. Your torso needs to stay in contact with the ground.

Superman exercise position 2

3. Hold for 2-3 seconds and lower your arms and legs back to the starting position. Continue for the prescribed number of repetitions.

Tips for keeping Superman safe

  • Keep your chin tucked throughout.
  • Breathe normally and avoid holding your breath.
  • Keep your elbows slightly flexed.
  • Avoid hyperextending your back by raising by lifting legs too high.

Superman exercise [Gif]

Superman Exercise [Gif]

Target muscles

  • Lower back (Erector spinae)
  • GLuteal muscles
  • Hamstrings

Here's a print-out to reference when performing the exercise. It also includes instructions and recommended reps and sets.

Superman workout chart

Superman exercise guide print out

Exercise Table

Reps Sets Level Location
12-15 3 Easy Gym or Home

There you have it!

The Superman exercise is a great back exercise to perform to keep your back strong.

When performing, it should always feel comfortable and pain free—cease any exercise that causes you discomfort and consult with a health professional should discomfort persists.


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