How to do a Superman
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Superman
Target muscles worked
Instructions for Proper Form
A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.
- Lie on your stomach with your arms outstretched overhead and your legs fully extended.
- Brace your core by breathing into your abdomen and flexing your abdominal muscles.
- Hyperextend your hips by flexing your glutes allowing your legs to lift a few inches off the ground while simultaneously flexing your shoulders to raise your arms to the same height.
- Keep your ears between your biceps while in this extended position before lowering your legs and arms back to the starting position.
Sets & Reps Calculator
Average Superman standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Superman
1. Back Extensions
96.3 mSCORESWAPPED 19,728 TIMESThis isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.
- Beginner
- Lower Back
- Glute Ham Raise Bench
2. Seated Back Extension
95.9 mSCORESWAPPED 19,619 TIMESSeated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.
- Beginner
- Lower Back
- Back Extension Machine
3. Incline Back Extension
90.5 mSCORESWAPPED 15,251 TIMESThis isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
- Beginner
- Lower Back
- Back Extension Bench
4. Cat Cow
4.3 mSCORESWAPPED 9,570 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
5. Stiff-Legged Barbell Good Morning
91.7 mSCORESWAPPED 8,308 TIMESStiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.
- Beginner
- Lower Back
- Squat Rack
- Barbells
6. Superman Hold
76.2 mSCORESWAPPED 6,939 TIMESAn isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.
7. Rack Pulls
89.1 mSCORESWAPPED 5,064 TIMESRack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.
- Intermediate
- Lower Back
- Squat Rack
- Barbells
8. Russian Twist
96.2 mSCORESWAPPED 3,485 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
9. Alternating Superman
92.2 mSCORESWAPPED 3,415 TIMESThis exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.
10. Stability Ball Back Extension
74.3 mSCORESWAPPED 2,908 TIMESThis exercise is a variation of the more standard back extension. This variation utilizes a stability ball to add more instability to the movement making this a more challenging variation. This is a great exercise for improving lower back strength and core stability.