Superman
How to do the Superman with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Glutes, Hamstrings
Body Only
How to do the Superman
- 1
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- 2
Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- 3
Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- 4
Repeat for the recommended amount of repetitions prescribed in your program.
Log it, see it on your body.
Every Superman set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Superman fits
The Superman shows up in training built around a specific goal. See how it fits:
More lower back exercises
Superman: common questions
What muscles does the Superman work?
The Superman primarily works the Lower Back. It also recruits the Glutes and Hamstrings as supporting muscles.
Is the Superman suitable for beginners?
Yes. The Superman is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Superman?
None. The Superman is a bodyweight exercise, so you can do it without any equipment.
Is the Superman a compound or isolation exercise?
The Superman is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Superman with correct form?
To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position. Follow the full step-by-step above for the complete movement.
Log your Superman sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |