Upper Body & Back
How to do Superman
The superman lifts the arms, chest and legs off the floor while lying face down to strengthen the lower back and glutes.
- Difficulty
- Beginner
- Equipment
- None or Yoga Mat
- Sets & reps
- 3 sets of 10-12 reps
Target muscles
- Erector Spinae
- Glutes
Also works
- Hamstrings
- Rear Deltoids
- Upper Back
PrimarySecondary
Technique
Step-by-step instructions
- 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 a moment.
- Lower slowly back to the floor.
Common mistakes
- Craning the neck up.
- Lifting too high and straining the back.
- Bending the knees.
- Moving too quickly.
Benefits
- Strengthens the lower back.
- Improves posture.
- Activates the glutes.
- Counteracts long hours of sitting.
Superman Exercise for a Strong Back
Lying face down and lifting your arms and legs like a flying superhero targets the muscles along your spine. A strong lower back supports good posture and protects you during lifting and everyday tasks.
Tips:
- Lift with control instead of jerking up.
- Keep your neck long, gaze at the floor.
- Hold for two to three seconds at the top.