Superman Exercise Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

The Superman exercise helps develop your core and lower back muscles while providing a great stretch for your back. This floor exercise is popular in yoga studios, boxing gyms and bootcamps alike, and it will leave you stronger, well-stretched and feeling heroic!

Superman Exercise

How to do Superman Exercise


Lay down on mat with legs together and arms stretched out on floor nearly parallel.


Start by laying down on your front with both arms stretching out on the floor above your head, palms down (imagine you are flying like superman). Then push your hips down into the floor, and lift your arms and legs up away from the floor. To do this you will need to contract the muscles down the back of your body, so squeeze the backs of your shoulders, your upper back and lower back muscles, your glutes, and lift your legs by contracting your hamstrings and calves. Hold this position for the duration of the exercise.

Aim to lift your hands and feet up to the same height off the floor to create a nice even curve through the back of your body. Avoid over-lifting the legs as this can put pressure on your lower back.


  • When you're having difficulty raising your arms and legs concurrently, consider switching between moving one arm and the opposite leg.

  • To make this movement more difficult, consider raising both the right arm and right leg at the same time, leaving the left side of your body rooted to the concrete. Keep, then turn sides.

  • When you're waiting, try a tweaked Superman. Start on all fours with hands under your shoulders and knees under your thighs. Raise one arm and the other leg to hit shoulder height. Keep slightly.

  • When you have narrow thighs, change the angle by just raising the upper body.


  • Lift legs and upper body slowly with no jerking or fast movements.

Exercise Benefits

  • Back Stretch

  • Back Strength

  • Core Strength

Illustrated Guide

Learn how to do superman exercise from this step-by-step illustrations:

Superman Exercise 1
Superman Exercise 2
Superman Exercise 3
Superman Exercise 5

Muscles Worked

The muscles used for superman exercise may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for superman exercise are:

Primary Muscles

  • Hamstrings
  • Deltoids
  • Glutes
  • Spinal Erectors
  • Transverse Abs

Synergyst Muscles

  • Rhomboids

Frequently Asked Questions

What muscles does Superman Exercise work?
Superman Exercise works hamstrings, deltoids, glutes, spinal erectors, transverse abs.
What is Superman Exercise good for?
Superman Exercise is beneficial for conditioning, for stretching and to strengthen. It works the best for buttocks, core, legs, lower back, lower body, shoulders, upper body, upper legs and waist, as it works hamstrings, deltoids, glutes, spinal erectors, transverse abs. Superman Exercise is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Superman Exercise a good exercise?
Superman Exercise is a popular bodyweight exercise for hamstrings, deltoids, glutes, spinal erectors, transverse abs.

Training, Progressions and Regressions

Interested in how to improve your Superman Exercise faster?

Superman Exercise Training and Progressions

Standards and Averages

Wonder how do others perform in Superman Exercise and how should you?

Superman Exercise Standards and Averages


Wonder how to work the same muscles with other exercises?

Superman Exercise Alternatives


Wonder how to make Superman Exercise either easier or more challenging?

Superman Exercise Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength, Isolated
Muscles Worked Biceps Femoris, Deltoids, Gluteus, Rhomboids, Erector Spinae, Transverse Abdominis
Difficulty Level(s) Basic, Easy, Simple
Equipment No Equipment
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Hamstrings, Deltoids, Glutes, Spinal Erectors, Transverse Abs
Synergyst muscle(s) Rhomboids

Related exercises

Discover more