Supermans
CoreMuscles worked
lower backglutesupper back
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- 10–15 reps per set.
How to do it
- Lie face down with your legs extended and your arms reaching forward overhead.
- Brace your core lightly and keep your neck long.
- Lift your chest, arms, and legs a few inches off the floor.
- Pause briefly while squeezing through your glutes and upper back.
- Lower with control and repeat without rushing.
How to breathe
Breathe in as you lower, out as you push. Never hold your breath at the hardest point.
Common mistakes
Cranking your neck back. Look at the floor a little ahead of you so your neck follows your spine.
Letting your lower back arch. Draw your ribs down and squeeze your glutes to keep it flat.
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Frequently asked questions
- Which muscles do Supermans work?
- Supermans mainly work your lower back. They also engage your glutes and upper back.
- What equipment do you need for Supermans?
- None — Supermans are a bodyweight move you can do anywhere.
- Are Supermans good for beginners?
- Yes — Supermans are beginner-friendly. Start slow and keep your form clean.
- How many reps of Supermans should you do?
- 10–15 reps per set.