The Superman exercise is a great way to strengthen your back and core muscles, particularly the erector spinae and glutes. This exercise derives its name from the iconic superhero's flying position, as it mimics the motion of flying through the air. While the Superman exercise is commonly performed on the ground, variations can also be done using stability balls or exercise benches to challenge your balance and stability. Engaging in regular Superman exercises can help improve your posture, reduce lower back pain, and enhance overall spinal health. By targeting the back extensor muscles, this exercise can contribute to a stronger and more stable back, which is essential for proper alignment and injury prevention during daily activities and other exercises. It is important to maintain proper form throughout the exercise to reap its benefits fully. Building up core strength gradually can help you progress in the Superman exercise and prevent strain or injury. Remember to focus on engaging your core muscles and avoid overarching your back while performing the movement. Incorporating the Superman exercise into your workout routine is an excellent way to build strength in your posterior chain and enhance your overall physique and athletic performance. Mix it up with other back and core exercises for a well-rounded routine that will leave you feeling like a true superhero!


  • Lie facedown on a comfortable exercise mat or on the floor.
  • Extend your arms straight out in front of you and keep your legs straight and together.
  • Engage your abdominal muscles and squeeze your glutes to stabilize your body.
  • Simultaneously lift your arms, chest, and legs off the ground as high as you comfortably can, while keeping your neck in a neutral position.
  • Hold the position for a brief moment, feeling the contraction in your lower back and glutes.
  • Slowly lower your arms, chest, and legs back down to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maintain stability and proper form.
  • Focus on squeezing your glutes and lower back muscles as you lift your arms and legs off the ground.
  • Keep your neck in a neutral position by looking down towards the floor to avoid straining it.
  • Control your breathing by inhaling deeply before lifting your limbs, and exhaling as you lower them back down.
  • Start with a few repetitions and gradually increase the number as your strength and endurance improve.
  • For added challenge, hold a light dumbbell in each hand while performing the exercise.
  • Don't rush the movement - be slow and deliberate to ensure you engage the correct muscles and avoid any jerking motions.
  • Gradually increase the duration of each hold in the lifted position to build more strength and stability in your back.
  • Perform the exercise on a mat or soft surface to cushion your body and reduce discomfort.
  • Remember to listen to your body and stop if you feel any pain or discomfort during the exercise.


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