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Superman

The superman is a bodyweight exercise that targets your lower back, glutes, and posterior chain. It's the opposite of a crunch — instead of flexing your spine forward, you extend it backward. This makes it one of the best exercises for people with weak lower backs, desk workers who need to counteract slouching, and anyone building a balanced core.

How to Do Superman: Step by Step

  1. Lie face down with arms extended overhead and legs straight
  2. Simultaneously lift your arms, chest, and legs off the floor
  3. Squeeze your glutes and lower back at the top
  4. Hold for 1-2 seconds, then lower with control
  5. Keep your neck neutral — look at the floor, not forward

Common Mistakes to Avoid

  • Cranking your neck back to look up — keep it neutral
  • Only lifting your upper body — your legs should come up too
  • Rushing through reps — the hold at the top is where the work happens

Muscles Worked

backglutes
Equipment No equipment needed
Tracking Count reps

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