Protected preview
Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back Glutes
- Equipment
- Bodyweight
Superman
4 steps Updated 29/08/2026
Superman is a bodyweight exercise targeting Lower Back (Erector Spinae), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.
- Simultaneously lift your arms, chest, and legs off the floor as high as you comfortably can, engaging your lower back and glutes.
- Hold the lifted position for a second, feeling the contraction in your lower back and glutes.
- Slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.
Continue from here
Variations and related exercises
45 Degree Hyperextension (Arms in Front of Chest)
45 Degree Hyperextension Arms to Chest
Alternate Superman
Around the World Superman Hold
Last updated: 29/08/2026
Back to all exercises
Superman
Add it to your program
Build a program