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Supermans

A prone bodyweight extension that strengthens the lower back, glutes, and rear chain — the floor-friendly low-back exercise.

Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Beginner
Movement
Core
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How to do it

  1. Lie face-down on a mat with your arms extended overhead and your legs straight behind you.
  2. Brace your core and squeeze your glutes to set tension before lifting anything off the floor.
  3. Lift your arms, chest, and legs off the floor at the same time, leading with the upper back.
  4. Hold the top position for a full 1 to 2 seconds, squeezing the lower back and glutes tight.
  5. Lower everything back to the floor slowly over 2 to 3 seconds, keeping the neck in line with the spine.
  6. Repeat for 10 to 15 reps, prioritizing a smooth lift and squeeze over how high you go.

Common mistakes

  • Cranking the head up to the ceiling, which strains the neck instead of working the back.
  • Using momentum to bounce the chest and legs up instead of lifting with control.
  • Holding the breath through the rep, which spikes blood pressure unnecessarily.
  • Trying to lift extremely high, which compresses the lower back instead of strengthening it.

Muscles worked

Primary
Abs

Same movement, other equipment

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Plans that include the Supermans

Core & Posture Basics
Core & Posture Basics
Days a week
2× a week
Session
~35 min
Level
Beginner
Equipment
Gym
 Home Fitness Starter
Home Fitness Starter
Days a week
2× a week
Session
~25 min
Level
Beginner
Equipment
No equipment
 Bodyweight Muscle Basics
Bodyweight Muscle Basics
Days a week
3× a week
Session
~35 min
Level
Beginner
Equipment
No equipment

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Good to know

What muscles does the Supermans work?
Mainly the abs.
What equipment do you need for the Supermans?
None. It is a bodyweight exercise.
Is the Supermans good for beginners?
GymVim rates it beginner.

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