# How to Do Superman

Learn how to do the Superman with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** No equipment

## Muscles worked

lower back, glutes, shoulders

## How to do it: step by step

- Lie face down with arms extended overhead and legs straight.
- Brace your core and squeeze your glutes.
- Lift your arms, chest, and legs off the floor at the same time.
- Hold the top position for two to three seconds.
- Lower everything slowly back to the floor.
- Repeat without jerking or holding your breath.

## Tips

- Look at the floor, not forward, to keep your neck neutral.
- Lift only as high as you can without pinching your lower back.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Superman work?

The Superman mainly works the lower back, glutes, shoulders.

### How many reps of the Superman should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Superman good for beginners?

Yes. The Superman is beginner friendly, so start with light effort and focus on form before adding reps.