Back · Bodyweight
Superman Back Raise
How to do the superman back raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your arms reaching forward and legs extended straight behind you. Raise your arms, chest, and legs off the floor at the same time by squeezing your lower back and glutes. Pause at the top, then lower back down slowly.
- 1A strong squeeze in the lower back and glutes at the top
- 2Arms and legs reaching long away from each other
- 3The chest lifting off the floor as the back contracts
Common mistakes
- Do not overextend and crank the neck up
- Avoid swinging the limbs up with momentum
- Do not rush; control both the lift and the lower
Muscles worked
The superman back raise mainly works the lower back and glutes, with the hamstrings, mid traps, and lower traps assisting.
- Lower BackPrimary
- GlutesPrimary
- HamstringsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- LatsMinor
- Upper TrapsMinor
- CalvesMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the superman back raise 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 June 2026.