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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Lower back Glutes
- Equipment
- Bodyweight
Superman Pulls
4 steps Updated 29/08/2026
Superman Pulls 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 a resistance band secured to a low anchor point in front of you. Hold one end of the resistance band in each hand 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.
- While holding the lifted position, bend your elbows and pull the resistance band towards your shoulders, squeezing your shoulder blades together.
- Extend your arms back out in front of you, keeping tension on the resistance band, and then slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.
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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
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Superman Pulls
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