Abs Strength
Supermans
The Supermans is a beginner-friendly bodyweight strength exercise that targets the abdominals. Here's how to do it right — and what to stop doing.
Primary musclesAbs
Secondary muscles—
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Supermans
- Lie face-down on a mat with your arms extended overhead and your legs straight behind you.
- Brace your core and squeeze your glutes to set tension before lifting anything off the floor.
- Lift your arms, chest, and legs off the floor at the same time, leading with the upper back.
- Hold the top position for a full 1 to 2 seconds, squeezing the lower back and glutes tight.
- Lower everything back to the floor slowly over 2 to 3 seconds, keeping the neck in line with the spine.
- Repeat for 10 to 15 reps, prioritizing a smooth lift and squeeze over how high you go.
02 The payoff
Why it earns its spot
- Strengthens the lower back and rear chain with no equipment needed.
- Counteracts the weak-back posture that builds up from prolonged sitting.
- Provides a beginner-friendly entry point to spinal extension work.
03 Don't do this
Common mistakes
- Cranking the head up to the ceiling, which strains the neck instead of working the back.
- Using momentum to bounce the chest and legs up instead of lifting with control.
- Holding the breath through the rep, which spikes blood pressure unnecessarily.
- Trying to lift extremely high, which compresses the lower back instead of strengthening it.
EGON Put it on record
Track it in EGON.
Log every set of the Supermans, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
