Superman Back Raise

Muscles worked

Setup

1. Lie face down on a flat surface with your legs straight and arms extended fully overhead.
2. Position your palms facing down and keep your feet about hip-width apart.
3. Tuck your chin slightly to maintain a neutral spine, keeping your gaze fixed on the floor directly beneath you.

How to do it

1. Exhale as you simultaneously lift your arms, chest, and legs a few inches off the floor by contracting your glutes and lower back.
2. Hold the peak contraction for 1-2 seconds, reaching your fingers forward and toes backward to create length.
3. Inhale as you slowly lower your limbs back to the starting position with total control.
4. Maintain a steady, controlled tempo, avoiding any jerky or explosive movements to ensure muscle tension.

Form checklist

• Keep your neck neutral; do not look up or strain your cervical spine.
• Squeeze your glutes hard at the top of the movement to stabilize the pelvis and protect the lower back.
• Keep your arms and legs as straight as possible throughout the entire set.
• Focus on lifting your thighs and chest off the floor rather than just your hands and feet.

Pro tips

• Imagine someone is pulling your hands and feet in opposite directions to create maximum longitudinal tension through the spine.
• Focus on 'peeling' your chest off the floor to maximize engagement of the trapezius and rhomboids.

Make it harder

• Add a 5-second isometric hold at the top of each repetition to increase time under tension.
• Perform 'Superman Pulldowns' by driving your elbows toward your ribs while maintaining the lifted position.

Frequently asked

What muscles does the superman back raise work?

The superman back raise primarily targets the erector spinae, glutes, and hamstrings, and also works the lats and obliques as secondary muscles.

What equipment do you need for the superman back raise?

The superman back raise requires no equipment — just your body weight.

Is the superman back raise good for beginners?

Yes. The superman back raise 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 Extension On Exercise BallBeginner · erector spinae, glutes, and hamstrings