How To Do The Superman Exercise: Benefits & Muscles Worked

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Try the Superman Exercise to Stand Tall and Proud

Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Katey Davidson, MScFN, RD, CPT — Updated on April 12, 2023

How to do it
Benefits
Muscles worked
Variations
Common errors
Precautions
Bottom line

The superman exercise is effective for all fitness levels, targeting the lower back, glutes, and hamstrings. Additionally, it complements other core exercises that mainly focus on abs.

You may wonder how to do it properly and safely to ensure you’re targeting the right muscles without hurting yourself.

This article reviews the superman exercise, its benefits, how to do it, and some common mistakes.

Though you may not become a superhero by doing this exercise, you’ll definitely have a super strong core after adding it to your fitness routine.

How to do the superman exercise

The superman is a move that you can easily try today. Here’s how:

Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you.
Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs around 6 inches (15.3 cm) off the floor, or until you feel your lower back muscles contracting. Engage your glutes, your core, and the muscles between your shoulder blades simultaneously.
Aim to lift your belly button slightly off the floor to contract your abs. A good way to picture this is to imagine you’re Superman flying in the air.
Hold this position for 2–3 seconds. Be sure you’re breathing the entire time.
Lower your arms, legs, and belly back to the floor. Repeat this exercise for 2–3 sets of 8–12 reps.

It’s important to lift only as far as your body feels comfortable. Though you may be able to lift just a few inches off the floor, you’ll still get a great workout. If you find this move too difficult, try lifting only your arms off the floor.

What’s more, avoid lifting your head or hyperextending your neck, which can lead to pain or discomfort.

Summary
Correctly performing the superman exercise will ensure you’re targeting the right muscles. To prevent injury, be sure to pay attention to how your body feels.

Benefits of the superman exercise

The superman exercise provides many benefits, including (1, 2, 3):

Spinal support. This move strengthens the erector spinae muscles, which provide support to your spine.
Posture. Strong back muscles can prevent postural deviations that can lead to poor posture and discomfort, such as kyphosis (“hunchback”).
Injury prevention. A strong core is important for reducing strain on your lower back, which can lead to pain or injury over time.
Stronger legs and buttocks. In addition to targeting your core, the superman targets your glutes and hamstrings.
Accessibility. This exercise requires no equipment, only your body and the floor. This makes it a budget-friendly exercise for everyone.

The superman exercise is convenient, accessible, affordable, and easy to perform for all exercise levels. That’s why it can be a great move to add to your routine.

Summary
The superman exercise strengthens the erector spinae muscles and other surrounding muscles to support your spine, promote good posture, and reduce risk of injury. What’s more, it uses no equipment and is easy to do.

Muscles worked in the superman exercise

Despite popular belief, your core is more than just your abs. It includes the front abdominal muscles (rectus abdominis, transverse abdominis, internal and external obliques), lower and upper back muscles, and other surrounding muscles (4, 5).

In particular, the superman exercise targets mostly the erector spinae muscles of your lower back. The erector spinae muscles include the spinalis, longissimus, and iliocostalis, which play a key role in back extension (6, 7).

This exercise also targets the glutes, hamstrings, upper back and shoulders, and abdominal muscles.

Collectively, this move supports a stronger core. And that’s important for activities of daily living (like bending, squatting, and lifting), athletic performance, good posture, and the prevention of lower back injury (1).

Fortunately, the superman is easy and safe for people of all fitness levels to perform. One note of caution: People with chronic back injuries should avoid this move or speak with a healthcare professional first.

Summary
The superman exercise targets the lower and upper back, shoulders, glutes, hamstrings, and abdominal muscles.

Variations on the superman exercise

If you’re looking for an alternative to the superman that provides similar benefits, there are a few exercises you can try.

1. Bird dog

Start on all fours. Align your knees with your hips and your shoulders with your hands. Keep your neck in a neutral position.
Extend your right arm forward and your left leg back while leaving your other arm and leg on the floor for support.
Hold for 2–3 seconds, then switch sides.
Perform 10–12 reps on each side.

2. Cobra

Start lying facedown, with your feet hip-distance apart and your elbows bent with your palms flat by your shoulders. Inhale.
Ensure your core is engaged (imagine your belly button being pulled toward your spine) and press into your hands gently to lift your chest off the mat as you exhale.
Try to use your back muscles to do most of the work, rather than overusing your arms.
Slowly lower back down with control on your inhale.

3. Standing superman

Start in standing position, with your feet hip-width apart.
Slightly bend your knees and reach forward with your left arm.
Place most of your weight on your left leg and slowly lift your right leg off the floor. Ideally, try to lift it until it is parallel with the floor.
Hold this position for a count of 5 seconds. Concentrate your eyes on the floor to help keep you balanced.
Return to standing position and switch sides.
Do 8–12 reps on each side.

Perform this move only if you have good balance. It’s also best to try this move with a spotter or near a stable structure to prevent falls.

4. Superman with elbows bent

If you notice a lot of strain in your neck and shoulders or lower back when attempting the superman exercise, try this variation instead:

Start lying facedown on the floor, with your legs hip-distance apart.
Bend your elbows and place your hands, palms down, underneath your forehead. Inhale and draw your belly button to your spine.
Exhale to lift only your upper body off the floor, keeping your legs down and the backs of your hands glued to your forehead. Gaze out under your thumbs. Gently squeeze your shoulder blades together and slide them down as if sliding them into the back pockets of your pants.
Inhale as you lower down.

Summary
Alternative exercises to the superman will give you similar benefits but may be more accessible if you feel pain in your neck, shoulders, or lower back.

Common mistakes when performing the superman exercise

Though the superman is safe for most people, avoid these common mistakes to effectively target your muscles and prevent injury:

Moving too quickly. This move is intended to be slow and deliberate. Be sure to slowly lift your limbs and hold the position for at least 2–3 seconds before lowering.
Not breathing. It’s important to breathe throughout the entire exercise to fuel your muscles with oxygen and stabilize your core. Try inhaling as you lift and exhaling as you lower.
Looking up. This puts excess strain on your neck and upper back. Instead, keep your neck in a neutral position and your chin slightly tucked.
Hyperextending your lower back. While back extension is required for this exercise, avoid overdoing it. Focus on lifting your arms and legs no more than 6 inches (15.3 cm) off the floor, maintaining abdominal engagement, and trying to lift through your thoracic spine.
Pointing your toes. Though tempting, pointing your toes (plantar flexion) overworks your legs rather than your back. Instead, keep your toes in neutral position or just slightly pointed.
Bending your knees. Keep your legs straight and focus on engaging your back, core, and glutes.
Overextending your arms and legs. Extending your arms and legs too much can put excess strain on your lower back. Keep a slight bend in your elbows and knees as you lift and lower your arms and legs.
Exercising on a hard surface. It’s best to exercise on a yoga mat or soft surface, such as carpet, to avoid bruising or hurting your hips.

Summary
Avoiding common mistakes will not only give you a better workout when performing the superman exercise but also help protect you from injury.

Risks and precautions of the superman exercise

While the superman is generally safe for most people, it may not be suitable for those with chronic lower back pain or recent injury to the lower or upper back, abdomen, hamstrings, or glutes.

Furthermore, those who are pregnant shouldn’t perform the exercise after the second and third trimester because it puts excess pressure on the belly. In the first trimester, speak with a healthcare professional before attempting this move or any new exercise.

People who experience shoulder pain and have trouble reaching overhead may have pain when doing the traditional superman exercise. A modified version (like superman with elbows bent) may be a better option.

The superman exercise is safe and effective for most people, as long as it’s performed correctly.

Summary
Though the superman is safe for most people, those who have chronic back injuries, are currently healing from an injury, or are pregnant should avoid this exercise or consult a healthcare professional before trying it.

The bottom line

This move targets your lower back (erector spinae muscles), abs, glutes, hamstrings, and upper back.

Collectively, this helps provide spinal support, reduces the risk of back injury, and helps you carry out regular activities of daily living, such as bending and lifting.

While the superman is safe for most people, it’s important to consult a healthcare professional before trying this exercise if you have a history of back issues, are injured, or are pregnant.

Furthermore, be sure to pay attention as you execute the superman exercise to ensure you’re doing it safely and correctly.

If you’re looking to strengthen your core, give the superman a try — it’ll counteract the computer slump and leave you feeling strong and mighty.

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Medically reviewed by Micky Lal, MA, CSCS,RYT — Written by Katey Davidson, MScFN, RD, CPT — Updated on April 12, 2023

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