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

1. Lie face down with arms extended overhead and legs straight.
2. Brace your core and squeeze your glutes.
3. Lift your arms, chest, and legs off the floor at the same time.
4. Hold the top position for two to three seconds.
5. Lower everything slowly back to the floor.
6. 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.