How to Do Superman Raise: Muscles Worked & Proper Form

Muscles Worked in Superman Raises

Primary muscles worked:

• Glutes
• Lower Back

Secondary muscles worked:

• Hamstrings

How to Do Superman Raises

1. Lie face-down on the ground, floor, or an exercise mat or towel.
2. Extend your arms straight out in front of you, palms facing down, and keep your legs straight behind you with the tops of your feet on the floor.
3. Position your head so that your neck is neutral (looking straight down at the floor). Tighten your abdominal muscles and squeeze your glutes to stabilize your spine.
4. Exhale and simultaneously lift your arms, chest, and legs a few inches off the floor. Keep your head and neck in line with your spine.
5. Pause briefly at the top of the movement.
6. In a controlled manner, inhale as you return your arms, chest, and legs to the starting position.
7. Repeat for reps.

Commentary

The Superman raise is a simple yet effective bodyweight exercise that strengthens your lower back, glutes, and hamstrings. It helps build posterior chain strength, which improves posture, core stability, and overall athletic performance.