Muscles worked
Lower back, glutes, rear shoulders.
Why superman works
Sitting for long periods lets the lower-back and glute muscles that hold you upright go relatively unused, while the front of the hips tightens. The Superman directly works the posterior chain in the opposite direction to sitting, which is why it's commonly used to counteract desk-related postural issues.
How to do superman
- Lie face down with arms extended in front of you.
- Engage your glutes and lower back.
- Lift your arms, chest, and legs a few inches off the floor.
- Hold briefly at the top.
- Lower with control and repeat.
Form tips
- Keep your gaze down to protect your neck.
- Reach long through your fingers and toes.
- Move smoothly, not with momentum.
Common mistakes
- Cranking the neck back.
- Lifting too high and compressing the lower back.
- Using a jerky motion.
Who should modify or avoid this
If you have an existing lower-back injury or disc issue, check with a physiotherapist before doing this move, since spinal extension can aggravate some conditions. Keep the lift small — this is not meant to be a maximal back-arch.
Sets and reps
3 sets of 8–12 reps, or hold for 3 sets of 20 seconds.
Variations & progressions
- Easier: lift only arms or only legs.
- Harder: longer holds.
- Try alternating opposite arm and leg (swimmers).
Looking for a full routine? Try our beginner bodyweight workout.