Superman: How to Do It, Muscles Worked & Benefits
Animated demoThe superman strengthens the muscles along the back of your body: lower back, glutes and upper back. Lying face down, you lift your arms and legs off the floor like a flying superhero.
What is the superman?
The superman strengthens the muscles along the back of your body: lower back, glutes and upper back. Lying face down, you lift your arms and legs off the floor like a flying superhero.
The superman is beginner-friendly and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it at home with no or minimal equipment, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the superman are the lower back, with help from the glutes, hamstrings.
Lower back (primary)
The lower back muscles (mainly the erector spinae) keep the spine straight and upright. They work hard to hold a neutral back in deadlifts, rows and squats.
Glutes (secondary)
The glutes (gluteus maximus, medius and minimus) are the largest and strongest muscles in the body. They extend and rotate the hip, power sprinting and jumping, support the lower back and shape the hips.
Hamstrings (secondary)
The hamstrings run down the back of the thigh. They bend the knee and extend the hip. Strong hamstrings protect the knees and balance out the quads.
How to do the superman: step by step
- To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the superman
- Strengthens the lower back and glutes
- Improves posture
- Balances out lots of ab work
- No equipment
Like all resistance training, the superman also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Cranking the neck up
- Lifting too high and straining
- Holding the breath
- Rushing reps
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Look at the floor to keep the neck neutral
- Lift arms and legs a few inches only
- Squeeze the glutes
- Hold 2–3 seconds at the top
How to breathe
Never hold your breath during a static hold or stretch. Breathe slowly in through the nose and out through the mouth. Calm breathing keeps your core braced without spiking blood pressure.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 2 × 10 | 60–90 sec | 2× per week |
| Intermediate | 3 × 12 | 60–120 sec | 2× per week |
| Advanced | 3 × 15 with 3-sec holds | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it easier
- Lift only the arms or only the legs
Make it harder
- Longer holds
- Alternating arm and leg (swimmers)
Superman for men and women
The technique of the superman is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
- Men's Home Workout for Beginners (No Equipment)
- Women's Home Workout for Beginners (No Equipment)
- Advanced Home Workout for Women (Glute Builder + HIIT)
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Make sure benches, chairs, steps and bars are stable and can hold your weight.
Frequently asked questions
What muscles does the superman work?
The superman mainly works the lower back, with the glutes, hamstrings helping.
Is the superman good for beginners?
Yes. It is a beginner-friendly exercise. Start with the beginner sets and reps above and focus on clean technique.
How many sets and reps of the superman should I do?
Beginners: 2 × 10. Intermediate: 3 × 12. Advanced: 3 × 15 with 3-sec holds. Train each muscle group about twice per week.
Can I do the superman at home?
Yes, it needs little or no equipment.
How often should I train with the superman?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
Related exercises
Animated demoBarbell Deadlifts
The deadlift means lifting a loaded barbell from the floor until you stand tall.
Animated demoBack Extensions
Back extensions are done on a 45-degree or flat hyperextension bench.
Animated demoChild's Pose Stretch
Child's pose is a relaxing stretch for the lower back, hips and shoulders.
Animated demoCat-Cow Stretch
The cat-cow stretch gently moves your spine through flexion and extension on all fours.