---
title: "Superman"
description: "Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you."
locale: en
slug: superman
url: "https://hi.fitness/exercises/superman"
primaryMuscle: "Lower Back"
secondaryMuscles: ["Core","Front delts","Glutes","Hamstrings","Lats"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/34f244dc-superman.mp4"
updatedAt: 2026-09-13T18:54:57+00:00
---
# Superman

Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.

## How to do it

1. Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.
2. Simultaneously lift your arms, chest, and legs off the floor as high as you comfortably can, engaging your lower back and glutes.
3. Hold the lifted position for a second, feeling the contraction in your lower back and glutes.
4. Slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Focus on using your lower back and glute muscles to lift your body off the floor.
- Keep your neck in a neutral position to avoid straining it.
- Use a mat to provide cushioning and support for your body.

## Similar exercises

- [Superman Pulls](https://hi.fitness/exercises/superman-pulls) - Lower Back · Resistance band
- [Superman Pulls Resistance Band](https://hi.fitness/exercises/superman-pulls-resistance-band) - Lower Back · Resistance band
- [Superman Holds](https://hi.fitness/exercises/superman-holds) - Lower Back · Bodyweight
- [45 Degree Hyperextension (Arms in Front of Chest)](https://hi.fitness/exercises/45-degree-hyperextension-arms-in-front-of-chest) - Lower Back · Roman chair
- [45 Degree Hyperextension Arms to Chest](https://hi.fitness/exercises/45-degree-hyperextension-arms-to-chest) - Lower Back · Roman chair
- [Back Extension Machine](https://hi.fitness/exercises/back-extension-machine) - Lower Back · Roman chair
- [45 Degree Twisting Hyperextension](https://hi.fitness/exercises/45-degree-twisting-hyperextension) - Lower Back · Roman chair
- [Back Extension on Exercise Ball](https://hi.fitness/exercises/back-extension-on-exercise-ball) - Lower Back · Stability ball