Superman: How-to, Tips & More
The Superman is a beginner isolation exercise for your lower back. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the lower back, it also works your glutes and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lower back
Primary
Glutes
Secondary
Upper back
Secondary
How to do the Superman
- Lie face down with your arms stretched out in front and legs straight.
- Lift your arms, chest and legs off the floor at the same time.
- Hold for two seconds.
- Lower slowly.
Superman tips
- Look at the floor to keep your neck neutral.
Sets and reps
Most lifters do well with 8 to 16 reps per set, and 8 to 16 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
More lower back exercises
Frequently asked questions
What muscles does the Superman work?
The Superman mainly works your lower back, with help from your glutes and upper back.
How many sets and reps should I do?
A good starting point is 8 to 16 reps per set, and many lifters get the best results between 8 to 16 reps. Use a weight that leaves one or two reps in reserve.
Is the Superman good for beginners?
Yes. The Superman is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Superman?
You need bodyweight.
Add Superman to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon