Superman Exercise: What About This Simple Workout Can Super-Charge Your Routine?

ByMorgan Eye

Updated June 19, 2025

Why is the Superman exercise so effective for your back and core?

The Superman exercise isn’t flashy, but it zeroes in on muscles that don’t always get love in traditional core workouts. Specifically, it strengthens the erector spinae (the muscles lining your spine), as well as your glutes and hamstrings. Think of it as a back-side counterbalance to all the crunches and planks we tend to do facing up.

Because it mimics the flying position of Superman (arms and legs lifted off the ground), it requires coordination and control—but without needing weights or machines. This makes it great for beginners, people recovering from injuries (with clearance), and even seasoned lifters who need more posterior chain work.

And here’s the kicker: when done consistently, this simple bodyweight move can help reduce lower back pain, improve posture, and increase overall functional strength.

How do you do a Superman hold?

The Superman exercise looks easy, but form matters:

1. Lie face down on a mat with arms stretched forward.
2. Engage your glutes and lower back to lift your arms, chest, and legs off the ground.
3. Hold for 3–5 seconds, then slowly lower down.
4. Start with 5–10 reps.

Key tip: don’t over-arch your lower back. You should feel a gentle activation, not strain. If your neck feels tense, look slightly down instead of forward.

To level up, try pulsing the limbs or holding for longer. Or alternate lifting just arms or legs if you’re easing into it.

This move is bodyweight-only, which means it’s accessible anywhere. But it’s still very much a strengthener, especially if you stick with it consistently.

What does the Superman exercise actually help with?

Here’s where things get interesting. Even though it’s low-impact, this movement supports:

• Spinal alignment: A stronger posterior chain helps keep your spine in a neutral, supported position.
• Posture correction: It counters “tech neck” and desk slump.
• Glute activation: Especially helpful if you sit a lot or feel quad-dominant.
• Injury prevention: A balanced core can reduce strain during other activities, from running to weightlifting.

Some physical therapists even use it as part of recovery plans (always check with your provider first).

And while it may not burn tons of calories, it’s a sneaky endurance builder for your core. The kind that makes your other movements better—from squats to simple standing posture.

The Takeaway

The Superman exercise might look like child’s play, but it packs serious benefits. By targeting the often-neglected lower back and glutes, it helps restore balance to your core routine, supports better posture, and builds strength where it really counts. The best part? You can do it without equipment, in under a minute.

Try it daily for two weeks and see if you notice a change. Sometimes the smallest moves lead to the biggest results.