Supermans (How To and Alternatives)

Supermans are a bodyweight core exercise that focuses on the low back. Because no equipment is needed, they are extremely versatile and can easily be incorporated into a warm-up or a core circuit.

In this guide, I’ll teach you how to do Supermans including important coaching points as well as alternatives you can try.

How To Do Supermans

Equipment Needed

  • None

Step-by-Step Instructions

  • Lay on your stomach with arms stretched out overhead.
  • Contract the low back and glutes and raise the chest, arms and legs (thighs) off the ground.
  • Squeeze and hold for a one count and then lower back down to the ground.
  • Repeat until all reps are completed.

Coaching Points

Take your time and don’t rush through the movement. Squeeze the top of each rep and lower yourself back to the ground under control. Too often I see athletes just quickly go through the motions with Supermans – focus on each rep to get the max benefit.

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

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.

More Links and Info

Featured Image Credit: Mihai Blanaru /

Looking for more core exercises? The Horton Barbell Exercise Library has dozens of core exercises, all with complete detailed instructions.

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