Superman

The Superman is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Lower Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

stretchingbeginnerbody onlystaticcompound
Superman - starting position

Starting position

Superman - ending position

Ending position

Muscles Worked

Primary Lower Back
Secondary Glutes Hamstrings

The lower back handles the primary load during this movement. The glutes and hamstrings assist as stabilizers throughout the range of motion.

How to Superman

  1. 1

    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.

  2. 2

    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.

  3. 3

    Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.

  4. 4

    Repeat for the recommended amount of repetitions prescribed in your program.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.

Similar Exercises

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Barbell Deadlift - starting position

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Cat Stretch - starting position

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Child's Pose - starting position

Child's Pose

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Frequently Asked Questions

What muscles does the Superman work?

The Superman primarily works the Lower Back. Secondary muscles include the Glutes, Hamstrings, which assist during the movement.

Is the Superman good for beginners?

Yes, the Superman is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Superman?

You need no equipment — just your bodyweight to perform the Superman. This makes it ideal for home workouts.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

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