Superman
Quick answer
The Superman mainly works the lower back, with help from the rear delts and glutes. Back extension lying face down that strengthens the lower back and glutes. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Lie face down, arms extended in front of you, legs straight.
- Look at the floor to keep your neck aligned with your back.
- Lift your arms, chest, and legs a few centimeters off the floor at the same time.
- Hold for two seconds then lower slowly.
Muscles worked
MainSecondary
- Lower Back
- Glutes
- Posterior Deltoids
Common mistakes
- Don't lift too high: a small lift is enough.
- Don't tilt your head forward.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Superman work?
Mainly the lower back. It also works the rear delts and glutes.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Superman good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
