WhatWorksWhat.
Lower back

Superman

Whole-back engagement: erectors, glutes, rear delts all firing.

Complexity · Lowstabilitybeginner+Bodyweight
  • Glutes
  • Lower back
  • Lower back - Spinal erectors
  • Rear delts
  • Spinal erectors

PrimarySecondary

What it hits

Parts of the target muscle.

  • Spinal erectors

    Hit

    Erector spinae - keeps the spine neutral under load.

The movement

Get it right, not roughly right.

Optimal form

0:29· Andy Oliver

How To Do A Superman To Strengthen Your Lower Back

Flexed

Extended

Lying chest-down on the floor, arms extended overhead. Lift the arms, chest, and legs simultaneously - squeeze the entire back. Pause 1–2s, lower.

Common mistakes

  • Cranking the neck back to look up - keep the chin slightly tucked.
  • Bouncing reps.

Where you should feel it

Whole-back engagement: erectors, glutes, rear delts all firing.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains lower back. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Superman with hold

    Hold for 5–10s.

    100% on target

    On target

    Same target, minor adjustment.

  • Single-side superman

    Opposite arm and leg.

    90% on target

    On target

    Same target, minor adjustment.

  • Swimmer

    Alternate arms and legs in 'swimming' motion while held.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes