How to do Superman

Superman works the Back (spinal erectors), glutes with no equipment. Key cue: “Face down, lift your arms and legs slightly at once. Eyes on the floor”

BackEasyNo equipmentQuiet

Steps

Lie face down with your arms stretched forward
Lift your arms, chest and legs slightly off the floor at once
Hold 2 sec, then lower slowly

How many: 10–12 reps

Muscles worked

Back (spinal erectors), glutes

Common mistakes

Craning your neck to look forward
Lifting so high it hurts your lower back

Easier or harder

Easier	Lift only your arms, or only your legs
Harder	Hold 5 sec at the top

Build a back routine with a timer

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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.