Reps Only exercise

Superman form, muscles worked, and workout tracking

The superman is a bodyweight extension exercise performed face down by lifting the arms, chest, and legs off the floor simultaneously, targeting the spinal erectors, glutes, and hamstrings. It is used to build lower-back endurance and posterior-chain activation without equipment, making it a common accessory for deadlift support work, posture training, and early-stage back rehab.

Superman illustration

How to do Superman

  1. 1Lie face down with your arms extended overhead and your legs straight, toes pointed behind you.
  2. 2Brace your core lightly and keep your neck neutral by looking at the floor.
  3. 3Exhale as you lift your arms, chest, and thighs off the ground in one smooth motion, squeezing your glutes and back.
  4. 4Avoid cranking your head up or hyperextending violently to gain extra height.
  5. 5Pause briefly at the top, then inhale as you lower everything under control to the floor and repeat.

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Track Superman in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.