How high should I lift my arms and legs?

You only need to lift them a few inches off the ground to engage the muscles; prioritize a strong contraction over height to protect your spine.

Is the Superman exercise safe if I have back pain?

If you have an existing back injury, consult a professional first. For those with healthy backs, it is an effective way to strengthen the supporting muscles of the spine.

What is the best rep range for this exercise?

Focus on high-quality repetitions rather than speed, typically aiming for 3 sets of 10 to 15 reps with controlled holds at the top.

Superman Exercise Guide: Build Glute and Back Strength

Master the Superman exercise with our step-by-step guide. Learn how to strengthen your glutes and lower back using only a gym mat.

How to Perform

Lie face down on the gym mat with your legs straight and arms extended fully above your head.
Keep your neck in a neutral position by looking down at the floor throughout the entire movement.
Simultaneously lift your arms, chest, and legs several inches off the floor by contracting your glutes and lower back.
Hold the peak position for two to three seconds while maintaining steady breathing.
Lower your limbs back to the starting position in a slow and controlled manner.
Repeat the movement for the desired number of repetitions without letting your chin touch the mat.

Common Mistakes

Hyperextending the neck by looking forward rather than down
Holding your breath during the lifting phase
Using momentum to jerk the body upward instead of controlled muscle contraction
Bending the knees while lifting the legs

Muscles Worked

Primary movers

Glutes

Stabilizers

Lower Back
Hamstrings
Erector Spinae

Related Guides

Glutes · Legs