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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Superman
Lower BackBeginner

Superman

A prone bodyweight exercise lifting the arms, chest and legs off the floor at the same time. It trains the spinal erectors and glutes.

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Primary muscles

  • Lower Back (Erector Spinae)

Secondary muscles

  • Glutes (Gluteus Maximus)
  • Hamstrings
  • Traps (Trapezius)
Sets
2–3
Reps
10–15
Rest
30–45s

How to perform

Superman movement

Main muscles working (thicker lines)

Starting position

Lie face down with legs straight and arms extended overhead.

  1. 1

    Squeeze your glutes and brace gently.

  2. 2

    Lift your arms, chest and legs a few centimetres off the floor.

  3. 3

    Hold briefly while looking at the floor.

  4. 4

    Lower slowly and repeat.

Breathing: Exhale as you lift, inhale as you lower.

Coaching tips

  • Reach long, not high

  • Eyes to the floor

  • Squeeze glutes

Common mistakes

  • Cranking the neck up

  • Lifting too high and over-arching

  • Holding the breath

Safety notes

  • Keep the lift small and stop if you feel pinching in the lower back.

Details

Body parts
Lower Back · Glutes · Back
Equipment
Bodyweight
Movement
Extension
Exercise type
Bodyweight
Training goals
General Fitness · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Alternating SupermanBeginner→
  • Prone Back ExtensionBeginner→

Harder Variations

  • Back ExtensionBeginner→

Variations

  • Alternating SupermanBeginner→

Similar Exercises

  • Bird DogBeginner→
  • Downward-Facing Ball BalanceIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.