Superman
A prone bodyweight movement that strengthens the lower back and spinal erectors.
- Sets
- 3
- Reps
- 12-15
- Rest
- 45 s
- Difficulty
- Beginner
BodyweightSecondary muscles: Core, Legs
Movement Pattern
Targeted Muscles
How to Perform
- 01Lie face down with your arms extended forward.
- 02Lift your arms, chest and legs off the floor at the same time.
- 03Hold for 2 seconds at the top, then lower under control.
Form Tips
- Keep your gaze on the floor to avoid straining your neck.
- No bouncing; perform the movement with a deliberate squeeze.
Other Back Exercises
- Bodyweight
Pull-Up
Back
Vertical pulling with bodyweight: the gold standard for back width.
4 × 5-10Advanced - Free Weights
Barbell Row
Back
A bent-over horizontal pull: the fundamental movement for back thickness.
4 × 8-10Intermediate - Free Weights
Deadlift
Back
Lifting from the floor: the most fundamental strength exercise, training the entire posterior chain in one movement.
4 × 5-6Advanced