What is Superman Raise?

The Superman Raise is a prone bodyweight exercise where you lift the opposite arm and leg to target the back, glutes, and hamstrings. It's an easy-level posterior-chain and core move that improves spinal extension control and hip extension strength; keep movements slow and neck neutral to avoid strain.

How to Do Superman Raise

  1. Set position: Lie face down, arms extended overhead, legs together and toes pointed. Rest forehead lightly on mat and keep neck neutral.
  2. Engage core: Breathe out and gently engage your core and glutes to stabilize the spine; imagine lengthening between fingertips and toes before lifting.
  3. Lift opposite limbs: Raise your right arm and left leg simultaneously, keeping both straight. Lift only a few inches while maintaining relaxed neck alignment.
  4. Reach and hold: At the top, reach forward with your fingertips and back with your toes, pause 1–2 seconds, and keep hips level to avoid twisting.
  5. Lower with control: Slowly lower arm and leg back to the mat under control, avoid dropping. Reset shoulders and breathe before switching sides.
  6. Alternate sides: Repeat the movement on the opposite arm and leg, aiming for smooth, equal repetitions. Rest between sets if you feel fatigue.

Muscle Groups

Hamstring, Glutes, Back

Description

Take a prone position on the floor, arms extended over head, legs together and toes pointed behind you. Keeping your neck neutral, raise the opposite arm and leg off the floor, while keeping them straight. Try lengthen yourself, reaching your arm forward and your toes backward as you raise. Pause at the top, lower with control, and switch sides. Repeat for repetitions.

Movement Group

Back

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Superman Raise?

The Superman Raise strengthens the posterior chain—lower back, glutes, and hamstrings—while improving spinal extension control and posture. It also reinforces low-back endurance and coordination without equipment, useful for rehabilitation, warm-ups, and beginner back strengthening.

What are common mistakes when doing the Superman Raise?

Common mistakes include lifting too high, hyperextending the lower back, holding your breath, and tensing the neck. These increase strain and reduce effectiveness. Use small controlled lifts, breathe steadily, keep the neck neutral, and focus on glute activation to protect the spine.

How can I progress or modify the Superman Raise?

To progress, add holds, increase range-of-motion, perform slower eccentrics, or try light ankle weights. Easier options include lifting only the arm or leg, performing bird-dog on hands and knees, or reducing range to build strength safely.