Superman
Lift arms and legs together, eyes on the floor.
Muscles worked · Primary
Lower back
Secondary
GlutesUpper back
Equipment
No equipment
Updated: September 26, 2026
How to do it, step by step
- Lie face down with arms stretched out in front.
- Look at the floor to keep your neck neutral.
- Lift your arms, chest and legs a few centimetres at the same time.
- Hold for one or two seconds and lower slowly.
Common mistakes
- Lifting your head to look forward.
- Using momentum.
- Lifting too high and straining your lower back.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
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