Superman
Lifting chest and legs from lying face-down — simple strengthening for the spinal erectors and glutes that hold you tall when tired.
Also called: back extension, prone superman, superman hold
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Lie face-down, arms extended overhead (or by the sides for an easier lever), legs straight.
How to do the Superman
- Lift arms, chest, and legs a few inches off the floor together.
- Squeeze the glutes and upper back — think LONG, reaching fingers and toes apart.
- Keep the gaze down so the neck stays neutral.
- Hold briefly at the top, lower with control.
Superman muscles worked
The Superman works the back extensors, glutes and hamstrings.
Common Superman mistakes
- Craning the neck up.
- Jerky lifts for height instead of a controlled squeeze.
- Holding the breath.
Scale it
Easier: Lift only the chest, arms by the sides.
Harder: Longer holds at the top, or alternate opposite arm/leg (swimming).
Pairs well with
Back Squat
The barbell squat — the heaviest-loadable lower-body strength lift, building quads, glutes, and trunk strength together.
Bird Dog
Extending opposite arm and leg from all-fours with a still trunk — back-friendly core stability and hip-extension control.
Deadlift
Lifting a barbell from the floor by hinging at the hips — the fundamental full-body strength lift for the posterior chain.
Glute Bridge
Lifting the hips from the floor lying on your back — the simplest glute activation and strength exercise, a staple in warm-ups and rehab.