Supermans (How To, Benefits and Alternatives)

Supermans are a simple, bodyweight exercise designed to strengthen the lower back, glutes, and deep core stabilizers. The movement mimics a flying Superman position by lifting your arms and legs off the ground while lying face down. It’s great for improving posture, spine support, and overall posterior chain endurance—especially important for people who sit a lot.

Primary Muscles Worked: Erector Spinae (Lower Back), Glutes
Secondary Muscles Worked: Hamstrings, Upper Back, Shoulders
Equipment Needed: None

How To Do Supermans

Step-by-Step Instructions

Set-Up:
- Lie face down on the floor or a mat with your arms extended straight overhead and legs extended behind you.
- Keep your neck in a neutral position by looking down at the floor.
Execution:
- Simultaneously lift your arms, chest, and legs off the ground as high as comfortable.
- Squeeze your glutes and lower back at the top, holding the position briefly.
- Slowly lower everything back to the floor with control and repeat.
Tips for Proper Form:
- Keep the movement smooth—avoid jerking or overextending your spine.
- Engage your glutes and lower back together for a more effective contraction.
- Don’t lift your arms and legs too high—just enough to feel the muscles activate.

Key Benefits

Strengthens the lower back to support posture and prevent injury.
Activates the glutes and hamstrings, reinforcing a strong posterior chain.
Improves body awareness and coordination.

Modifications and Variations

Easier Option: Lift only your upper body or just your legs at a time.
Harder Option: Hold the top position for 5–10 seconds or perform slow, controlled reps for added time under tension.

Common Mistakes

Overarching the Neck: Keep your gaze down to avoid neck strain.
Fast, Uncontrolled Movement: Move slowly to fully engage the muscles.
Lifting Too High: You’re not trying to bend backward—just engage the muscles and lift slightly off the floor.

Reps and Sets Recommendations

For Beginners: 3 sets of 10–12 reps, holding for 1–2 seconds at the top.
For Endurance: 3–4 sets of 12–15 reps or timed holds (20–30 seconds).
As a Core Finisher: 2–3 sets of 30 seconds of continuous reps.

Superman Alternatives

Looking to change up your routine a bit? Here are a few alternatives you may want to give a try.

Back Crunches

Back Crunches are very similar to Supermans, just with a few slight tweaks.

First, instead of stretching the arms overhead, place the hands right beside the ears. Second, instead of lifting the legs off the ground, Back Crunches calls for the feet to remain on the ground.

Bird Dogs

Bird Dogs is another good low back warm-up / strengthening exercise.

Start on all fours, hands right below the shoulders and knees just below the hips. Simultaneously extend the right arm overhead and extend the left leg straight back. Replace and repeat with the opposite arms and legs.