The Supermans exercise is a core-strengthening exercise that targets the muscles in your lower back, glutes, and hamstrings. Here’s a step-by-step guide on how to perform the Superman exercise properly:

Video Instructions on How to Do Supermans

Muscles targeted:

  • Lower back (erector spinae)
  • Glutes (buttocks)
  • Hamstrings (back of the thighs)


  1. Starting Position:
    • Lie face down on a mat or a comfortable, flat surface.
    • Extend your arms straight out in front of you.
    • Keep your legs straight and together.
  2. Engage Core Muscles:
    • Tighten your abdominal muscles to stabilize your spine.
    • Ensure your neck is in a neutral position by looking down at the floor.
  3. Lift Upper Body:
    • Simultaneously lift your chest, arms, and legs off the ground.
    • Keep your gaze down to maintain a neutral spine.
    • Focus on lifting from your chest rather than your neck.
  4. Hold the Superman Position:
    • Hold the lifted position for a few seconds, squeezing your glutes and lower back muscles.
    • Maintain a straight line from your fingertips to your toes.
  5. Lower Back Down:
    • Slowly lower your chest, arms, and legs back to the starting position.
    • Avoid letting your limbs touch the ground completely to keep tension on the muscles.
  6. Repeat:
    • Perform the exercise for a specific number of repetitions or a set amount of time.
    • Start with 8-12 repetitions and gradually increase as you become more comfortable with the exercise.


  • Focus on quality over quantity. Ensure proper form throughout the exercise.
  • Breathe steadily and avoid holding your breath.
  • Keep the movement controlled and deliberate to maximize effectiveness and reduce the risk of injury.


  • If lifting both arms and legs simultaneously is challenging, you can start by lifting one arm and the opposite leg at a time.
  • Increase or decrease the difficulty by adjusting the duration of the hold or the number of repetitions.

Incorporate the Superman exercise into your regular core workout routine to help improve posture, strengthen your lower back, and enhance overall core stability. If you have any pre-existing medical conditions or concerns, it’s advisable to consult with a healthcare professional or fitness expert before attempting new exercises.