Superman tutorial
The Superman is a simple bodyweight exercise done lying face-down that strengthens the spinal erectors, glutes, and upper back. It helps improve posture and lower-back endurance and is well suited to beginners training at home.
How to perform
- Lie face-down on a mat with your arms extended forward and legs straight behind you.
- Keep your face toward the floor so your neck stays in line with your spine.
- Tighten your glutes and abs.
- Lift your arms, chest, and legs a few inches off the floor at the same time.
- Hold this position for about 2–3 seconds.
- Lower slowly and under control back to the start.
Breathing: Exhale as you lift your arms and legs, inhale as you lower, and don't hold your breath during the hold.
Key tips
- Lift by squeezing your glutes and back muscles, not by flinging your limbs.
- Height isn't important; control and the pause are.
- Reach long through your arms and legs as if lengthening your body.
Common mistakes
- Lifting the head and straining the neck.
- Lifting too high and over-arching the lower back.
- Rushing the reps without a pause.
Safety: People with back pain can perform it one side at a time (opposite arm and leg) or do the bird dog on hands and knees instead.
BackPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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