Bent Leg Superman Raise

Body Part: Lower Back

Muscle: Back

Equipment: Body Weight

The Bent Leg Superman Raise is a bodyweight back extension performed lying face down on the floor. Instead of the classic superman with straight legs, you bend your knees to roughly 90 degrees so your shins point toward the ceiling, then lift your chest and knees off the ground at the same time while your arms reach forward overhead. The bent-knee position shortens the leg lever, which makes the movement a little friendlier to the lower back while still placing meaningful tension on the entire back side of the body.

This exercise primarily trains the erector spinae along the spine, with strong contributions from the glutes and hamstrings as they work to lift the knees. Because the arms stay extended overhead, the muscles between the shoulder blades and the rear of the shoulders also engage to keep the arms lifted and the upper back active. It is essentially a posterior chain exercise you can do anywhere with no equipment at all.

The bent-knee variation suits people who find the full straight-leg superman uncomfortable, as well as anyone building a base of lower back endurance before moving to weighted extensions, back extension benches, or more demanding hinge work. It is a common choice in warm-ups, home workouts, Pilates-style conditioning, and rehabilitation-adjacent programming where low load and high control matter more than intensity.

Setup is simple but worth getting right. Lie face down with your legs hip-width apart, bend both knees to about 90 degrees, and extend your arms straight ahead of you with palms facing each other or down. Keep your neck in line with your spine by looking at the floor rather than forward. From there, the lift is short and deliberate: exhale, squeeze the glutes, and raise the chest and knees a few inches off the floor, holding the top briefly before lowering with control.

Because there is no equipment to guide you, quality comes entirely from how you move. Avoid jerking into the lift, arching as high as possible, or craning the neck upward. The goal is a smooth, moderate arch with tension spread across the glutes and back, not a maximum-height squeeze that grinds on the lumbar spine. Most people do well with sets of 8 to 15 slow reps, pausing one to two seconds at the top of each repetition.

A few safety points are worth keeping in mind. If you feel sharp or radiating discomfort in the lower back rather than muscular effort, reduce the range of motion or the hold time. Pregnant individuals and anyone with recent back issues should clear the movement with a qualified professional first. As with all back extensions, gradual progression and controlled tempo do far more for you than chasing height on every rep.

Instructions

• Lie face down on the floor with your legs straight behind you and your forehead relaxed toward the mat.
• Bend both knees to about 90 degrees so your shins point up toward the ceiling, keeping your feet roughly hip-width apart.
• Extend both arms straight out in front of your head with your palms facing down or toward each other, and let your gaze rest on the floor.
• Brace your abdominal muscles lightly and squeeze your glutes before you start the lift.
• Exhale and raise your chest, arms, and bent knees off the floor together, keeping the knees at 90 degrees throughout.
• Pause at the top for one to two seconds, holding a moderate arch with your arms and shins actively reaching away from your torso.
• Inhale and lower your chest and knees back to the floor under control instead of dropping them.
• Reset your breathing and hip position between reps, making sure your knees stay bent at the same angle each time.
• Complete your planned reps, then finish by gently pressing your hips back toward your heels to settle the lower back before standing up.

Tips & Tricks

• If your knees drift backward or straighten as you lift, the hamstrings are taking over the leg angle—keep the knee bend at 90 degrees by actively squeezing the heels toward the glutes.
• Lifting too high is the most common fault with this movement; a controlled lift of a few inches keeps tension on the glutes and lower back, while cranking into a big arch loads the lumbar spine.
• Keep the arms reaching forward rather than pulling the hands back toward your shoulders—this keeps the upper back and rear shoulders working instead of turning the movement into a pullover.
• Do not tuck the chin into your chest or lift your eyes toward the wall in front of you; look at the floor so the neck stays neutral while the chest rises.
• Press your hips and the front of your pelvis into the floor throughout the set; if your hips tip forward and lift, you are arching from the lumbar spine rather than extending from the upper back and hips.
• Breathe out on the lift rather than holding your breath—many people instinctively brace and grunt through back extensions, which spikes tension without adding benefit.
• If the floor bothers your hip bones or ribs, use a thin mat or do the exercise on carpet; a thick soft mat can actually make balancing the lift harder.
• Slow the lowering phase to two or three seconds if you tend to drop back down—most of the endurance benefit for the lower back comes from the controlled return.
• Start with short one-second top holds and only extend them once you can hold the top without your legs wavering or your knees opening wider.

Frequently Asked Questions

Which muscles does the Bent Leg Superman Raise work?

The main movers are the erector spinae of the lower back, supported heavily by the glutes and hamstrings as they raise the bent knees. The upper back and rear shoulders work isometrically to keep the extended arms lifted.

Why bend the knees instead of doing a regular superman with straight legs?

Bending the knees shortens the leg lever, so the glutes and hamstrings lift the shins more easily and the lumbar spine handles less load. It is a good stepping stone toward the straight-leg version.

Is the Bent Leg Superman Raise suitable for beginners?

Yes, and the bent-knee version is often the better starting point because the leverage is easier than the straight-leg superman. Beginners should keep the lift low and focus on smooth, controlled reps before adding holds.

How long should I hold the top position?

One to two seconds per rep is plenty for strength and endurance work. If you are using it as a static hold, aim for sets of 10 to 20 seconds with a moderate arch rather than a maximal one.

My lower back aches after this exercise—what am I doing wrong?

The most likely culprits are lifting too high, arching mainly from the lumbar spine instead of engaging the glutes, or jerking into the lift. Reduce your range of motion, squeeze the glutes before lifting, and lower slowly; if sharp discomfort persists, stop and get the movement checked by a professional.

What can I substitute if lying face down is uncomfortable?

A bird dog trains a similar combination of back extension and hip extension from a hands-and-knees position, while a standing or quadruped hip extension targets the glutes without loading the spine in the same way.

How many sets and reps should I do?

Two to three sets of 8 to 15 slow repetitions works well for most people, whether in a warm-up or as a finishing exercise for the posterior chain. Progress by adding top holds or extra reps before considering harder variations.

Should my feet stay apart or together during the Bent Leg Superman Raise?

Keeping the feet about hip-width apart gives you more stability and makes it easier to keep the knees at 90 degrees. Bringing the feet together narrows your base and makes the legs wobble more, which adds difficulty but can cause the knees to drift.

Do I need any equipment for this exercise?

No, it is a pure bodyweight movement—just enough floor space to lie down, and an exercise mat if the hard surface bothers your hips or ribs.