Superman Back Raise
How to do it
Starting position
- Lie face down on your stomach on the mat.
- Stretch both arms long along your sides.
- Spread your legs hip-width apart.
Movement
- Keeping your legs on the floor, exhale and lift your chest and arms.
- Pause briefly at the top.
- Slowly return to the starting position.
Breathing
Exhale as you raise and inhale as you lower.
Trainer tips
- Lie face down with your arms long at your sides
- Lift your chest and arms off the floor together
- Keep your legs on the floor
- Keep your gaze directed toward the floor
- Pause briefly at the top, then lower
Cautions
- If your lower back arches excessively, it can cause pain, so focus on extending straight rather than lifting high.
- Tilting the neck back to look up
- Bouncing up with momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lower back |
|---|---|
| Secondary muscles | Glutes · Hamstrings |
| Equipment |  Bodyweight |
| Movement pattern | Hinge |
| Rep range | 10–20 reps |
14 similar exercises
Representative exercise: Superman Back Raise
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- Superman Back Raise Hold
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- Superman Pulse
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- Lying Alternate Back Raise
- Lying Hands on Side Upper Body Raise
- Lying Floor Hyperextension
- Lying Floor Hyperextension with Towel
- Prone Back Extension with Arms Overhead
- Barbell Reverse Hyperextension
Related exercises
Alternate Opposite Superman Lift and RowHarderLying Floor HyperextensionHarder45° Hyperextension (Arms in Front of Chest)Similar exerciseDumbbell Jefferson CurlSimilar exerciseRack PullSimilar exerciseBarbell Zercher Back ExtensionSame muscle · different equipmentResistance Band Floor HyperextensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.