Superman

Superman Exercise Description

The Superman is a prone bodyweight extension drill that targets the posterior chain, emphasizing the gluteus maximus and the spinal erectors while also engaging the hamstrings and upper back musculature. From the floor, you create hip and spinal extension by lifting the thighs and chest slightly against gravity, building awareness and control of these extensors. It’s a simple way to practice coordinated glute-driven hip extension with a neutral neck and stable trunk. When performed with arms reaching overhead, the shoulders and upper back contribute via scapular retraction and depression. The goal is smooth, controlled lifts with minimal lumbar hyperextension—think “long through the spine” rather than “crank the low back.”

Muscle Groups: Back, Glutes, Hips
Target Muscles: Gluteus Maximus, Iliocostalis, Longissimus
Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
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: Male

How To Do The Superman Exercise

‘- Lie prone on a mat, legs straight hip-width, toes lightly pointed down.
– Reach arms overhead with thumbs up and elbows softly straight; keep shoulders down away from ears.
– Set your head/neck neutral by looking at the floor; lengthen from crown to heels.
– Lightly brace your abdomen (as if preparing for a cough) to stabilize the trunk.
– Squeeze your glutes to initiate, then lift both thighs a few inches without bending the knees.
– At the same time, lift your chest a few inches by engaging the spinal extensors; avoid shrugging.
– Gently pull shoulder blades down and together; keep ribs from flaring.
– Keep the motion small and controlled—prioritize a long spine over height.
– Pause briefly at the top while maintaining even breathing.
– Lower the chest and thighs with control to the mat, staying tall through the crown.
– Option: place hands by your sides instead of overhead to shorten the lever if needed.

Superman Tips

‘- Keep legs straight at hip-width with toes lightly pointed down as you lie prone.
– Reach arms overhead with thumbs up and elbows softly straight, keeping shoulders down away from ears.
– Set your gaze on the floor to keep the neck neutral and think of lengthening from crown to heels.
– Lightly brace your abdomen as if preparing for a cough to help stabilize the trunk.
– Squeeze your glutes first, then lift both thighs a few inches without bending your knees.
– Lift your chest a few inches by engaging the spinal extensors, avoiding any shrugging of the shoulders.
– Gently pull your shoulder blades down and together while preventing the ribs from flaring.
– Keep the motion small and controlled, focusing on feeling “long through the spine” rather than lifting high.
– Pause briefly at the top and maintain even breathing.
– Lower chest and thighs back to the mat with control, staying tall through the crown; if needed, place hands by your sides to shorten the lever.

Superman Beginner Introduction

The Superman is a floor-based bodyweight exercise that highlights the backside of the body, especially the glutes, back, hamstrings, and upper back. Performed lying face-down on the ground, the movement brings the thighs and chest gently away from the floor, creating a subtle arch driven mainly from the hips and spine. When the arms extend overhead, the shoulders and upper back also contribute as the shoulder blades glide back and downward.

This drill centers on steady control rather than big, dramatic lifting. The midsection plays a supporting role, helping the torso stay steady so the work is shared between the hips and spine rather than cranked into the lower back. The intention is a smooth, hovering motion with a sense of length from head to heels, using just enough effort to raise the limbs a small distance. With its simple setup and clear sensation of the glutes and back working together, this exercise offers a straightforward way to explore coordinated extension along the entire backside of the body.