Back · Bodyweight
Superman
How to do the superman, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Lie face down with arms and legs extended. Lift them off the ground simultaneously, hold briefly, then lower back down.
- 1Feel your lower back, glutes, and hamstrings engage as you lift your arms and legs off the ground
- 2Keep your head aligned with your spine and squeeze your shoulder blades together
- 3Hold at the top to feel isometric tension throughout your posterior chain
Common mistakes
- Avoid hyperextending your neck; keep gaze down
- Don't lift too high or flail; the movement is small and controlled
- Avoid holding your breath; breathe steadily as you raise and lower
Muscles worked
The superman mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the superman for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.