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.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Superman
- Primary muscle
- Lower Back
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Glutes, Hamstrings
How to perform Superman
- 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.
- 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.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Ranked 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. Open "How to perform this exercise" on a card for 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 Ball
59% match- Spine
- Stability-ball
- Beginner
- Isolation
A looser match: it works the spinal erectors rather than the lower back.
How to perform this exercise
- 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.
- Position your hands behind your head or crossed over your chest.
- 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.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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
Progression
2. Lower Back Curl
59% match- Spine
- Bodyweight
- Intermediate
- Isolation
A looser match: it uses the same equipment, but it works the spinal erectors rather than the lower back.
How to perform this exercise
- Lie flat on your stomach with your legs extended and your arms by your sides.
- Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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
Progression
3. Hyperextension
58% match- Spine
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 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
Progression
4. Hyperextension (On Bench)
58% match- Spine
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
- Cross your arms over your chest or place your hands behind your head.
- Slowly lower your upper body towards the ground while keeping your back straight.
- Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 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 Shrug
56% match- Traps
- Lever
- Beginner
- Isolation
A looser match: it works the traps rather than the lower back.
How to perform this exercise
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the handles or bars with an overhand grip, keeping your arms straight.
- Keeping your back straight, lift your shoulders up towards your ears as high as possible.
- Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- 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
- Spine
- Stability-ball
- Beginner
- Compound
How to perform this exercise
- 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 for stability.
- Extend your arms straight out in front of you, with your palms facing down.
- Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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
- Spine
- Stability-ball
- Beginner
- Compound
How to perform this exercise
- Place the stability ball on the ground and lie face down on top of it with your hips resting on the ball.
- Position your feet against a wall or other stable surface for support.
- Cross your arms behind your head, with your hands touching the back of your head.
- 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 hips.
- Pause for a moment at the top of the movement, then slowly lower your upper body back down to the starting position.
- 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
8. Dumbbell Lying Rear Delt Row
52% match- Upper Back
- Dumbbell
- Intermediate
- Isolation
How to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: upper back, not lower back
- Equipment: free weights, not bodyweight only
- Body position: lying face down, the same as the Superman
9. Lever Shrug
52% match- Traps
- Lever
- Beginner
- Isolation
How to perform this exercise
- Adjust the seat height and position yourself on the leverage machine with your back against the pad.
- Grasp the handles with an overhand grip and keep your arms straight.
- Keeping your back straight, lift your shoulders up towards your ears as high as possible.
- Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- 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
- Spine
- Stability-ball
- Intermediate
- Compound
How to perform this exercise
- 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 for stability.
- Position your hands behind your head or crossed over your chest.
- 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.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 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
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.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology