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Back Raise Superman

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Strengthen your back & glutes with Back Raise Superman! A simple exercise for better posture & core stability.

The Back Raise Superman mainly works the lower back and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.

Back Raise Superman demo video 2
Mr. Grey
JustGains_XY
@JustGains_XY

Optional Equipment

Yoga Mat
Yoga Mat

Back Raise Superman Muscles Worked

Primary

Spinal Erectors (erector spinae); Glutes (gluteus maximus)

Secondary

Hamstrings; Deep Core (transverse abdominis)

Back Raise Superman Variations and Alternatives

How to do the Back Raise Superman

Positioning:

1. Starting Position:

  • Lie face down on a mat or a flat surface with your arms extended straight in front of you.

  • Keep your legs straight and your feet together, with your toes pointing away from your body.

  • Your forehead should rest lightly on the mat, with your eyes looking at the ground.

Movement:

  1. Raise:

    • Simultaneously lift your arms, chest, and legs off the ground.

    • Aim to create a ‘Superman’ shape by engaging your back, glutes, and hamstrings.

    • Hold the top position for a count of 1-2 seconds.

  2. Lower:

    • Slowly lower your arms, chest, and legs back to the starting position.

    • Make sure to keep your movements controlled and avoid rushing.

Repetitions:

  • Perform 10-15 repetitions for beginners.

  • Rest for 30-60 seconds between sets.

  • Aim for 2-3 sets.

Tips:

  • Focus on squeezing your shoulder blades together as you lift to maximize the effectiveness of the exercise.

  • Keep your neck neutral; avoid straining by not lifting your head too high.

  • If you're new to this exercise, consider starting with smaller lifts and building up as you gain strength.

Back Raise Superman FAQs

What muscles does the Back Raise Superman work?

The Back Raise Superman mainly works the lower back and glutes & hips, with help from the hamstrings and core. The main muscles are the erector spinae and gluteus maximus.

What equipment do you need for the Back Raise Superman?

None. The Back Raise Superman is a bodyweight exercise, so you can do it anywhere.

What workout day should the Back Raise Superman go on?

It belongs on pull day in a push/pull/legs routine.

What are some Back Raise Superman variations and alternatives?

Similar exercises include the 45-Degree Back Extension with Scapular Adduction, Alternating Superman, Hold Around-The-World Superman and Around-The-World & Superman.

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