How to Do the Superman
Beginner back exercise — bodyweight.
The Superman is a beginner-level back exercise that puts focused tension on the lower back, using no equipment. As an isolation movement it lets you target the lower back directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Back
- Primary muscle
- Lower Back
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Lie face down on a mat with your arms stretched out in front of you and your legs straight.
- 2Keep your neck neutral by looking at the floor just ahead of you.
- 3Squeeze your glutes and lift your arms, chest and legs off the floor at the same time.
- 4Hold the top position for two to three seconds while breathing steadily.
- 5Lower everything back to the floor slowly.
- 6Lift only as high as you can without strain in your lower back.
How to program the Superman
- Use the Superman later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Superman alternatives
No space? These train the same lower back, grouped by what you have available.
Easier and harder variations
The Superman is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Superman with a move for the opposing muscles — the Captains Chair Straight Leg Raise (abs) or the Crunches (abs). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Superman can land on:
- Full Body days — in 1–2 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Superman automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Superman work?
The Superman primarily targets the lower back within the back muscle group.
What equipment do I need for the Superman?
None — the Superman is a bodyweight exercise you can do anywhere, no gym required.
Is the Superman a compound or isolation exercise?
The Superman is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Superman should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Superman good for beginners?
Yes — the Superman is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Superman?
Good substitutes that train the same lower back include the Hyperextension (Back Extension) (bodyweight), the Barbell Deadlift (barbell), the Barbell Rack Pull (barbell). Pick the one that matches the equipment you have.
Can I do the Superman at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
