Quick Answer
Superman is a beginner strength exercise that targets your lower back and glutes. It uses only your bodyweight. Lie face down, arms extended overhead, legs straight.
Video Tutorial
How to Perform the Superman
- 1
Lie face down, arms extended overhead, legs straight.
- 2
Lift arms, chest, legs off ground.
- 3
Form arch.
- 4
Squeeze back/glutes.
- 5
Hold briefly.
- 6
Lower slowly.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Superman isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Superman work?
The Superman primarily works your lower back and glutes. Secondary muscles include the hamstrings, shoulders and upper back.
What equipment do I need for the Superman?
The Superman needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Superman suitable for beginners?
Yes. The Superman is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Superman should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Superman every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lower back and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.