Bent Leg Superman Raise

Bent Leg Superman Raise Exercise Description

The Bent Leg Superman Raise is a prone bodyweight hip- and trunk-extension exercise that targets the gluteus maximus and spinal erectors with controlled ranges of motion. Bending the knees to roughly 90 degrees shortens the hamstrings, reducing their leverage so hip extension is driven more by the glutes. You’ll lift the thighs and chest slightly off the floor while maintaining a gentle abdominal brace, neutral neck, and steady pelvic alignment to avoid excessive lumbar hyperextension. The movement reinforces posterior-chain coordination—initiating from the hips, not the lower back—and teaches you to keep the ribs stacked as you extend. Expect a small, precise lift focused on tension and control rather than height.

Muscle Groups: Back, Glutes, Hips
Target Muscles: Gluteus Maximus, Longissimus
Assisting Muscles: Biceps Femoris - Long Head, Iliocostalis, Semimembranosus
Stabilizing Muscles: Multifidus, Rectus Abdominis, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
Body Area: Lower Body, Upper Body
Body Parts: Back, Hips, Legs, Lower Back, Upper Legs
Body Surface: Back
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Extensors, Spinal Extensors
Joint Involvement: Multi-joint
Muscle Location: Glutes, Lower Back
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Female

How To Do The Bent Leg Superman Raise Exercise

‘- Lie prone on a mat; reach arms straight overhead with thumbs up and keep legs hip-width apart.
– Bend both knees to about 90 degrees; dorsiflex ankles so heels point toward the ceiling.
– Set a gentle brace (draw ribs down) and keep the pelvis level against the mat; gaze straight down to keep the neck neutral.
– Exhale, squeeze the glutes, and extend the hips to lift both thighs a few centimeters off the floor—knees remain bent and aligned.
– At the same time, lightly lift the chest and arms by extending through the mid/upper back; draw the shoulder blades down and together slightly without shrugging.
– Keep the movement small; avoid flaring the ribs or forcing the low back into excessive arch.
– Pause briefly while breathing steadily, maintaining even knee and foot alignment.
– Lower the thighs, chest, and arms back to the mat with control.
– Do not straighten the knees, kick, or use momentum; keep the lift driven by the glutes and controlled spinal extension.

Bent Leg Superman Raise Tips

‘- Keep your ribs gently drawn down before you start to maintain a light abdominal brace.
– Keep your pelvis level and in contact with the mat as you lift to avoid excessive lumbar arch.
– Bend your knees to about 90 degrees and keep your heels pointing toward the ceiling throughout.
– Dorsiflex your ankles so the toes pull toward your shins and heels aim straight up.
– Initiate the lift by squeezing your glutes to raise the thighs just a few centimeters off the floor.
– Keep the lift small and precise rather than trying to gain height.
– As you lift the chest, extend through the mid/upper back and avoid shrugging the shoulders.
– Maintain neutral neck alignment by keeping your gaze straight down.
– Lower your thighs, chest, and arms back to the mat slowly without kicking or using momentum.

Bent Leg Superman Raise Beginner Introduction

With The Bent Leg Superman Raise, the body works against gravity in a face-down position on a mat using only bodyweight. This movement blends hip lifting and gentle upper-body extension, so the glutes and muscles along the lower spine handle most of the work. Because the knees stay bent at roughly right angles, the backs of the thighs contribute less, allowing the hips and trunk to power the lift. The result is a small arc through the backside of the body rather than a dramatic swing.

Throughout the exercise, the midsection stays lightly engaged, the pelvis stays steady against the floor, and the ribs and head line up with the rest of the spine. The thighs, chest, and arms rise only a short distance from the ground, emphasizing muscle tension and smooth control instead of height or speed. This controlled pattern highlights how to start movement from the hips instead of cranking through the lower back, reinforcing smooth coordination along the back side of the body from shoulders to glutes.