The superman exercise strengthens the erector spinae and glutes by lifting the arms and legs simultaneously while lying face down, a real, direct complement to the anterior (front) core exercises like dead bug and hollow body hold. You should be comfortable with bird dog and cat-camel before adding this extension-focused exercise to your routine.
This exercise does not treat any spinal condition. People with current spine symptoms or recent surgery may require an individually adapted programme, and this specific extension-based exercise may not suit every spinal condition.
Exhale during the effort (as you lift) and inhale during the easier phase (as you lower).
Sets
2-3 sets
Reps
8-12 repetitions
Duration
Under 15 minutes
Rest
45-60 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Lift only the arms, or only the legs, rather than both simultaneously, or reduce the lift height.
Add a brief pause at the top, slow the tempo, or increase repetitions.
Primary Muscles
Erector spinae, Gluteals
Secondary Muscles
Shoulders, Hamstrings
Movement Pattern
isometric hold
Do not exercise through significant pain, particularly in the lower back. Move into and out of the lifted position with control rather than jerking. Stop if concerning symptoms occur.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a beginner or intermediate exerciser?
This is classified as intermediate. If it feels too demanding at first, use the regression above and progress once it feels controlled.
References