The Superman exercise is a simple but powerful bodyweight move designed to strengthen your posterior chain—essentially everything along the backside of your body. It’s especially beneficial for improving posture, reducing lower back pain, and building core stability.
How to Do the Superman Exercise
- Start Position: Lie face down on a mat with your arms extended straight in front of you and your legs extended behind you.
- Engage and Lift: Simultaneously lift your arms, chest, and legs off the ground as high as you comfortably can. Keep your neck in a neutral position by looking slightly forward or down.
- Hold the Top Position: Squeeze your glutes and lower back muscles while holding this lifted position.
- Lower Back Down: Slowly return to the starting position with control.
Tip: Keep your movements smooth and controlled. Avoid jerking or overextending to prevent strain.
Recommended Sets and Reps
The Superman is typically done for timed holds or slow, controlled repetitions.
| Fitness Level | Reps | Sets | Hold Time | Rest Between Sets |
|---|---|---|---|---|
| Beginner | 8–10 | 2–3 | 2–3 sec | 30–45 sec |
| Intermediate | 10–15 | 3–4 | 5 sec | 30–60 sec |
| Advanced | 15–20 | 4–5 | 5–10 sec | 45–60 sec |
For overall improvement, aim to perform the Superman exercise three to five times per week. As you build strength, gradually increase the hold duration and number of reps.
Muscles Worked
The Superman exercise targets the entire posterior chain, including:
- Erector Spinae: The deep muscles along the spine that help with posture and spinal stability
- Glutes: Key muscles for hip extension and lower back support
- Hamstrings: Assist with leg lift and stabilization
- Deltoids and Trapezius: Shoulder and upper back engagement during the arm lift
- Core (including obliques): Provides stability and helps maintain position
Benefits of the Superman Exercise
- Improves posture by strengthening neglected back muscles
- Helps prevent and relieve lower back discomfort
- Enhances athletic performance by supporting overall core function
- No equipment needed and minimal space required
Final Thoughts
The Superman exercise is a great addition to any workout routine, especially if you spend a lot of time sitting or working at a desk. Done consistently, it helps reinforce posture, build lower back resilience, and strengthen your entire posterior chain. Stick with it, increase the time under tension as you go, and you’ll see improvement in both strength and stability.
