Superman on Bench

Beginner Level of Difficulty

The superman is a beginner exercise that works the muscles in the back of the shoulder, lower back and buttocks. It uses the bench to add an element of instability.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

superman on bench - step 1

Step 1

Start on the bench on your hands and knees. Keep your back straight and your core tight.

superman on bench - step 2

Step 2

Raise one of your arms and extend the opposite leg flexing the rear of your shoulder and buttocks at the end of the motion.

superman on bench - step 3

Step 3

Lower your arm and leg back down to the starting position and repeat action.