All training resources
Exercise guide
Superman
A bodyweight lower-back exercise performed prone, lifting arms and legs simultaneously.
What this exercise works
- Muscles
- erector spinae · gluteus maximus · hamstrings
- Goals
- hypertrophy · rehabilitation
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Lie face down with arms extended overhead.
- Simultaneously lift your arms, chest, and legs off the floor.
- Hold briefly at the top.
- Lower under control.
- Repeat.
Technique cues and common mistakes
- Squeeze glutes as you lift.
- Avoid jerking movements.