10 Best Superman Alternatives for Lower-Back Strength

The Superman is done lying face down. Ranked closest by our scoring: the Back Extension On Exercise Ball, the Lower Back Curl and the Hyperextension.

Superman

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Superman

The steps for the Superman itself, so you can judge how close each substitute below really is.

Lower Back, with glutes, hamstrings · Bodyweight · Beginner · Isolation

  1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
  2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
  3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions prescribed in your program.

The 10 Best Superman Alternatives

10 substitutes, ranked by how closely each one matches the Superman on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Back Extension On Exercise BallPlay demonstration

    1. Back Extension On Exercise Ball

    59% match

    Spine · Beginner · Isolation

    A looser match: it works the spinal erectors rather than the lower back.

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall or other stable surface.
    2. Position your hands behind your head or crossed over your chest.
    3. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: spine, not lower back
    • Equipment: bodyweight only, the same as the Superman
    • Body position: lying face down, the same as the Superman
  2. Lower Back CurlPlay demonstration

    Progression

    2. Lower Back Curl

    59% match

    Spine · Intermediate · Isolation

    A looser match: it uses the same equipment, but it works the spinal erectors rather than the lower back.

    • Bodyweight
    How to perform it
    1. Lie flat on your stomach with your legs extended and your arms by your sides.
    2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
    3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: spine, not lower back
    • Equipment: bodyweight only, the same as the Superman
    • Body position: lying face down, the same as the Superman
  5. Lever Gripless ShrugPlay demonstration

    5. Lever Gripless Shrug

    56% match

    Traps · Beginner · Isolation

    A looser match: it works the traps rather than the lower back.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the handles or bars with an overhand grip, keeping your arms straight.
    3. Keeping your back straight, lift your shoulders up towards your ears as high as possible.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not lower back
    • Equipment: a machine, not bodyweight only
    • Body position: standing, not lying face down

How to Choose the Right Superman Substitute

Choose a substitute based on pain, loading needs, and movement pattern. If you need low spine stress, pick bird-dog and cue a neutral spine and paced 2–3 second holds to emphasize erector spinae and contralateral glute activation. If you want progressive overload, use weighted back extensions or single-leg RDLs and focus on hip hinge mechanics: push hips back, keep a long spine, and feel tension in the posterior chain. For unilateral stability work, select single-leg RDLs and aim for controlled eccentric descent to train balance and posterior chain recruitment.

Superman FAQ

What muscles does Superman work?

Superman primarily targets the erector spinae along the lumbar spine plus the glutes and posterior shoulder stabilizers. As you lift arms and legs, you generate extension torque that concentrically loads the lumbar extensors; cue a slight glute squeeze to maximize posterior chain activation.

What is the best bodyweight alternative to Superman?

Bird-dog is the best bodyweight alternative because it trains lumbar extensors and glutes with less spinal shear. Perform it on all fours: brace your core, extend the opposite arm and leg to parallel, pause for 1–2 seconds, and feel the lower-back and glute engagement.

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