Superman
A bodyweight lower-back and glute exercise performed lying face down.
Equipment: bodyweight
How to do it
- 1Lie face down with arms extended overhead and legs straight.
- 2Simultaneously lift your arms, chest, and legs a few inches off the floor.
- 3Hold briefly at the top, then lower back down with control.
Common mistakes
- Yanking upward quickly instead of lifting with control.
- Overextending the neck by looking up instead of keeping it neutral.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Superman safe for beginners?
Yes. The Superman is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Superman work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
How do I make the Superman harder as I get stronger?
Since this is a bodyweight movement, progress by adding reps or sets before anything else, slowing the tempo down (especially the lowering portion), or shortening rest between sets. Once bodyweight reps stop feeling challenging, that's usually the sign to add external load or move to a more advanced variation.
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