Supermans
- Beginner
- Bodyweight
The superman is the simplest bodyweight exercise for the lower back. Lying face-down with arms extended overhead, the lifter lifts the arms, chest, and legs off the floor at the same time, holding briefly before lowering back down. The movement loads the lower back and rear chain through a small but high-tension extension.
How to do the Supermans
- Lie face-down on a mat with your arms extended overhead and your legs straight behind you.
- Brace your core and squeeze your glutes to set tension before lifting anything off the floor.
- Lift your arms, chest, and legs off the floor at the same time, leading with the upper back.
- Hold the top position for a full 1 to 2 seconds, squeezing the lower back and glutes tight.
- Lower everything back to the floor slowly over 2 to 3 seconds, keeping the neck in line with the spine.
- Repeat for 10 to 15 reps, prioritizing a smooth lift and squeeze over how high you go.
Muscles worked
- Primary:
- Core
Why train it
- Strengthens the lower back and rear chain with no equipment needed.
- Counteracts the weak-back posture that builds up from prolonged sitting.
- Provides a beginner-friendly entry point to spinal extension work.
Common mistakes
- Cranking the head up to the ceiling, which strains the neck instead of working the back.
- Using momentum to bounce the chest and legs up instead of lifting with control.
- Holding the breath through the rep, which spikes blood pressure unnecessarily.
- Trying to lift extremely high, which compresses the lower back instead of strengthening it.
Frequently asked questions
What muscles do Supermans work?
Supermans train the core, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the core directly.
What equipment do I need for Supermans?
None. Supermans are a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Are Supermans suitable for beginners?
Yes. Supermans are rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do Supermans at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes Supermans one of the movements worth keeping for days you never reach a gym.
How many sets and reps of Supermans should I do?
Three sets of 12 to 20 reps, or 30 to 60 seconds for anything you hold. Add load or leverage once the top end feels easy rather than piling on more reps.
What are good alternatives to Supermans?
Cable Side Bend, Dumbbell Side Bend, and Machine Crunch train the same primary muscles as Supermans. Pick whichever one matches the equipment in front of you.