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how to do superman

Superman is a beginner-level bodyweight exercise that primarily works your glutes and lower back, with support from your abs, hamstrings, obliques. No equipment needed — your bodyweight and a bit of floor space are enough.

primary musclesglutes, lower back
also worksabs, hamstrings, obliques, shoulders
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.
  2. Simultaneously lift your arms, chest, and legs off the floor as high as you comfortably can, engaging your lower back and glutes.
  3. Hold the lifted position for a second, feeling the contraction in your lower back and glutes.
  4. Slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.

form tips from the wandelbar coaches

  • Focus on using your lower back and glute muscles to lift your body off the floor.
  • Keep your neck in a neutral position to avoid straining it.
  • Use a mat to provide cushioning and support for your body.
superman bodyweight glutes exercise — proper form demonstration
superman — correct starting position

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never wonder what to train next

superman is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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