Superman exercise


Exercise details

  • Target muscles: Erector Spinae
  • Synergists: Gluteus Maximus, Hamstrings
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Lie prone (face down) on a mat with your legs straight and your arms extended straight in front of you.


  1. Gently raise your arms, upper torso, and legs off the mat.
  2. Hold for a count of two.
  3. Gently return them to the starting position.
  4. Repeat.

Comments and tips

  • Keep your neck level with your torso.
  • Do not raise your arms, upper torso, and legs beyond feeling a mild stretch in your back.
  • You can ease yourself into the superman exercise by beginning by lifting only your arms and upper torso for a few reps, and then lifting only your legs for a few reps, before raising them all simultaneously. You can also do the contralateral superman exercise, which involves lifting your left arm with your right leg, and then your right arm with your left leg, before graduating to the full superman.
  • Your erector spinae (spinal erectors) are the opposing muscles to your rectus abdominis. The recommended strength balance between these two muscle groups is 1:1, which means that they should ideally be trained equally and have equal strength. If you neglect either one of the muscle groups, you may end up with a muscle imbalance. The training programs on this website ensure the right balance of training.
  • See also the Superman push-up and the floor T-raise.

Superman exercise video


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