Superman
A face-down bodyweight extension that strengthens the lower back, glutes and posterior chain — a simple floor exercise for the lower back.
How to do it
- Lie face down on a mat with your arms extended overhead and your legs straight behind you.
- Brace your core and squeeze your glutes to build tension before lifting.
- Lift your arms, chest and legs off the floor at the same time, leading with your upper back.
- Hold the top position for 1–2 seconds, squeezing your lower back and glutes.
- Lower everything slowly to the floor over 2–3 seconds, keeping your neck in line with your spine.
- Repeat for 10–15 reps, focusing on a smooth lift and squeeze rather than height.
Key technique cue
Eyes down, neck long; lift smoothly — height doesn't matter.
Common mistakes
- ✕ Cranking the head up toward the ceiling, which strains the neck instead of working the back.
- ✕ Using momentum to fling the chest and legs up instead of lifting under control.
- ✕ Holding your breath during the rep, which raises blood pressure unnecessarily.
- ✕ Trying to lift very high, which compresses the lower back instead of strengthening it.
Benefits
- ✓ Strengthens the lower back and posterior chain with no equipment at all.
- ✓ Counteracts the weak back posture that develops from long hours of sitting.
- ✓ Offers a beginner-friendly entry point into spinal extension work.
Progression: from easier to harder
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Step 1 You are here - Superman
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Step 2
About the exercise
Supermans are the simplest bodyweight lower-back exercise. Lying face down with the arms extended overhead, the lifter raises the arms, chest and legs at the same time and holds for a moment before lowering. The movement loads the lower back and posterior chain through a small but high-tension extension. It is a staple for lower-back strengthening, rehab, beginners and warm-ups, as well as for office workers and posture.
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