Exercise guide
Superman
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
The Superman is a foundational posterior chain exercise that strengthens the erector spinae, glutes, and hamstrings to improve posture and spinal stability. It effectively engages the entire back side of the body simultaneously using only body weight for resistance.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface or yoga mat with your legs straight and arms extended fully overhead.
- Position your forehead on the floor to maintain a neutral cervical spine.
- Place your feet hip-width apart with your toes pointed away from your body.
How to do it
- Exhale as you simultaneously lift your arms, chest, and legs a few inches off the floor by contracting your glutes and lower back.
- Hold the peak contraction for 1-2 seconds, keeping your gaze directed toward the floor to avoid neck strain.
- Inhale as you slowly lower your limbs back to the starting position with total control.
- Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).
Form checklist
- Keep your neck neutral by looking at the floor, not forward.
- Squeeze your glutes hard at the top of the movement to stabilize the pelvis.
- Keep your arms and legs as straight as possible throughout the entire set.
- Avoid overextending or 'jerking' the spine; lift only as high as your natural range of motion allows.
Pro tips
- Focus on 'lengthening' your body rather than just height; reach your fingertips forward and toes backward to create maximum tension.
- Initiate the lift by bracing your core and pre-contracting your glutes before your limbs leave the ground.
Make it harder
- Incorporate a 5-10 second isometric hold at the top of each repetition to increase time under tension.
- Perform 'Superman Swims' by fluttering your arms and legs in a small, rapid alternating motion while holding the lifted position.
Frequently asked
- What muscles does the superman work?
- The superman primarily targets the erector spinae, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the superman?
- The superman requires no equipment — just your body weight.
- Is the superman good for beginners?
- Yes. The superman is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Alternating SupermanBeginner · erector spinae, glutes, and hamstrings
- Around The World SupermanIntermediate · erector spinae, glutes, hamstrings, and lats
- Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
- Back Bend Over Bench StretchIntermediate · erector spinae