Lower Back Exercise – Superman

The superman is an effective exercise for strengthening the lower back. It is relatively straight forward to master and can be performed by beginners. It’s a complementary exercise to the abdominal crunch as it works the opposing back muscles to create a balanced workout. It requires NO equipment and can be performed anywhere! It is also easy to perform safely and places less pressure on your intervertebral discs.

Muscles worked: back, neck, glutes, hamstrings, and shoulders


  1. Lie face down on a gym mat with arms out straight in front of you
  2. Raise your arms, chest, legs, and thighs off the mat. Squeeze your glutes
  3. Pause and hold this raised position for the required time, usually 5 secs
  4. Slowly lower to the start position
  5. Repeat about 15 times

By: Markell Saunders

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