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Superman: Form Guide, Muscles and Mistakes

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Equipment
Bodyweight
Muscle group
Back
Main muscles
spinal erectors, gluteus maximus
Also working
posterior deltoid
Mechanics
Isometric
Pattern
Back extension
Level
Beginner

The Superman, also called the superman hold, is a beginner level isometric back extension. You perform this bodyweight movement lying face down on the floor, lifting your arms and legs simultaneously to create tension through your entire posterior chain.

This exercise primarily targets your spinal erectors and gluteus maximus to build endurance in your lower back and hips. As you hold your arms off the ground, your posterior deltoids also work hard as supporting muscles.

How to do it

Lie flat on your stomach on a comfortable mat with your legs straight and your arms extended directly overhead. Keep your neck in a neutral position by looking down at the floor.

  1. Squeeze your glutes and brace your core to prepare for the movement.
  2. Lift your arms, chest, and legs off the floor simultaneously.
  3. Keep your knees straight and your elbows extended as you rise.
  4. Hold the top position, balancing on your stomach and pelvis.
  5. Lower your limbs back to the starting position with control.

Sets, reps and load

Start with 3 sets of 15 to 30 second holds, resting for a minute between sets. As your endurance improves, work up to holding the top position for 45 to 60 seconds per set.

Since this is a bodyweight exercise, increase the difficulty by extending the duration of the isometric hold or by squeezing your glutes and back muscles more forcefully.

Common mistakes

  • Bending the knees. Keep your legs completely straight to ensure the work stays in your glutes and lower back.
  • Looking up. Keep your gaze fixed on the mat to maintain a neutral cervical spine.
  • Jerking upward. Raise your arms and legs smoothly to build tension instead of relying on momentum.
  • Holding your breath. Breathe continuously through your stomach while maintaining the isometric hold.
  • Lifting too high. Only lift a few inches off the floor to avoid excessive compression in your lumbar spine.

Make it easier or harder

Easier

  • Alternating opposite arm and leg raises while keeping the other limbs on the floor.
  • Lifting just the upper body while keeping the legs resting on the floor.

Harder

  • Perform a 'swimmer' variation by fluttering your arms and legs up and down while maintaining the extension.
  • Keep your arms and legs closer together to reduce your base of support and increase the challenge.

Swaps and related back exercises

Same muscle group with different equipment:

More bodyweight options:

Browse all bodyweight exercises or every back exercise.

When to see a doctor or physio

  • Sharp, shooting pain down your legs.
  • Sudden pinching sensations in your lower spine.
  • Numbness or tingling in your arms or shoulders.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.