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Last updated March 5, 2026
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Lower backglutes
Superman
Lie face down and simultaneously lift your arms and legs off the ground, engaging your lower back and glutes.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lower backglutes (max)
Secondary
hamstringsrear shouldersupper back / rhomboids
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repstime
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie face down on a mat with your arms extended straight overhead.
- Keep your legs straight and hip-width apart.
- Rest your forehead on the mat.
- Step 2Starting Position
- Engage your core lightly by drawing your navel toward your spine.
- Relax your shoulders away from your ears.
- Step 3Execution
- Simultaneously raise your arms, chest, and legs off the floor.
- Lift as high as comfortable without straining your neck.
- Keep your head in a neutral position, looking at the floor.
- Squeeze your glutes and lower back muscles at the top.
- Hold for 2-3 seconds.
- Lower everything back to the floor with control.