Adding Superman exercises to your workout regimen can help target the core muscles along your posterior chain.

Plus, all you need to perform Superman is some floor space, making it an easy addition to any strength routine.

And who doesn’t want a strong core? After all, a tight midsection not only looks good, but it can also help reduce your risk of back pain.

But if you limit your core work to crunches, leg raises, and other abs-focused exercises, you’re minimizing your results.

That’s because you’re neglecting many other muscles that are essential to building a strong and balanced core.

Superman Exercises: Step-by-Step Instructions

  • Lie face down on the floor with your arms extended in front of you (palms down) and your legs extended behind you. This position begins.
  • Lift your arms, chest and legs off the floor, keeping your neck in line with your spine.
  • Pause, then lower your arms and legs back to the starting position.

How to make superman exercises easier

Place your feet on the floor. Just lift your chest and arms.

How to make superman exercises harder

Hold the above position for a long time. For an added challenge, sweep your arms out to your sides and then overhead during each rep.

Bonus tips for doing Superman exercises

The key to performing this exercise safely and effectively is to engage your glutes and your lower back at the same time, says Trevor Thiem, CSCS, Beachbody’s executive director of fitness and nutrition content.

Don’t rely too much on one.

Benefits of Superman Exercises

Don’t be fooled by how easy the Superman exercises seem; This step is as effective as it is accessible.

Although it targets your erector spinae (a group of muscles located along your spine), it can also help strengthen your glutes when performed correctly.

“Strengthening these posterior core muscles can not only improve your posture and reduce your risk of back pain, but it can also help reduce your core imbalances by focusing so much on your ‘six-pack’ muscles,” says Thiem.

The result is a core that looks good and is better able to perform its primary function: supporting your spine.

Muscles worked by superman exercises

erector spinae

The erector spinae are a group of muscles (spinalis, longissimus, and iliocostalis) that line either side of your spine.

These muscles carry out the important job of keeping your spine upright while also helping you rotate and bend to the side, says Thiem.


Anatomy of gluteal muscles  Squats don't make your butt look bigger

Three muscles make up your glutes: gluteus maximus, gluteus medius, and gluteus minimus.

Their primary function is hip extension (ie, straightening your hips), making them important for everything from walking and running to squatting and jumping.

They rotate your thighs inward and outward.

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