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All exercises

Superman

Beginner

Superman is a isolation bodyweight exercise for the lower back, also working the glutes, upper back, and hamstrings.

What it works

Primary muscle

Lower back

Also works

GlutesUpper backHamstrings

Equipment
Bodyweight
Movement
Legs
Type
Isolation · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie face down on a mat with your legs straight and your arms stretched out in front of you.
  2. 2Tighten your stomach and glutes, then lift your arms, chest and legs a few centimetres off the floor at the same time.
  3. 3Keep your neck long and your eyes on the floor so your head stays in line with your spine; the lift should be small, not a big arch.
  4. 4Pause briefly at the top while breathing steadily.
  5. 5Lower your arms and legs back to the mat with control before the next rep.

What to do instead

  • Back extension on exercise ballOther
  • Lever back extensionMachine

Easier variations

  • Bird dogBodyweight

Harder variations

  • HyperextensionBodyweight
Logged today · 1 min restSuperman

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