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how to do superman

Most home workouts are full of moves done on your back, so the superman balances things out by working the back of your body: your glutes and lower back do the lifting, while your shoulders and hamstrings help hold the shape. It's gentle enough for beginners and a useful counterweight if you spend hours hunched at a desk. The range is small, so don't chase height; a few inches with a real squeeze beats a big, cranked arch. If lifting arms and legs together feels like too much, start with one side at a time.

▶ watch superman on the dedicated video page

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.

how much: Start with 3 sets of 8–10 reps, and extend the top hold to three seconds before adding more reps.

form tips from the wandelbar coaches

  • Reach long through your fingers and toes, as if someone is gently pulling them apart.
  • Squeeze your glutes first, then lift, so the effort starts in your hips rather than your lower back.
  • Keep your gaze on the floor a foot ahead of you so your neck stays in line.

common mistakes

  • Cranking your head up to look forward — keep your nose pointing at the floor and let your chest lead.
  • Bending your knees to lift your feet higher — keep your legs straight and lift from the glutes, even if it's lower.
  • Dropping down fast after the lift — lower over two seconds so the back of your body keeps working.

make it easier or harder

easier
Lift one arm and the opposite leg at a time, alternating sides, before trying to raise all four together.
harder
Hold the lifted position for 20 seconds while making small swimming flutters with your arms and legs.
superman lifted position: lying face down, arms, chest and legs raised off the floor
superman — correct starting position

similar bodyweight exercises

bird dog on all fours: opposite arm and leg extended level with the back bird dog back extensions at the top: chest lifted, hands behind head, legs on the floor back extensions squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges glute bridge top position: hips lifted, straight line from shoulders to knees glute bridge wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit

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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