How to Do the Superman: Form, Sets, Progression
The Superman is a bodyweight exercise that mainly works your back. Beginners start with 2 sets of 12–15 reps and try one more rep next time.
Form in 3 steps
- Lie face down on a mat with your arms stretched overhead and your legs straight, hip-width apart.
- Breathe out and lift your arms and legs slightly off the floor at the same time. Hold for 1 second at the top.
- Breathe in and lower slowly. Keep your neck relaxed, facing the floor.
Common mistakes
- Cranking your head back: this strains your neck. Keep your eyes on the floor.
- Trying to lift as high as possible: your lower back arches too much. Lifting just a few cm is enough to work your back.
- Dropping right after you lift: you're only using momentum. Pause for 1 second at the top and lower slowly.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
Alternatives
Add the Superman to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
Where should I feel the Superman?
If your lower back and glutes squeeze together, you're doing it right. If your lower back feels a sharp twinge or pain, don't lift as high, and if it still hurts, stop and see a professional. If it's too hard, lifting just one arm or one leg at a time is fine.
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