Watch the video below to see a demonstration of proper form and technique for the bilateral superman exercise. You can also check out some more lower back exercise videos or find exercises for other muscle groups.

Instructions for Bilateral Superman

To perform a set of bilateral superman:

  1. Starting Position

    Lie prone on a mat with your legs straight and yours arms overhead and fully extended. Your trunk should be in a neutral position to start.

  2. Concentric (Upward) Motion

    Simulataneously raise both your legs, still fully extended, and arms and chest off the ground about 6 inches (15cm) or until you can no longer maintain a neutral position of your lower back.

  3. Top position

    Pause at the top postion for a 2 sec count while maintaining whole body tension.

  4. Eccentric (Lowering) Motion

    Slowly lower your legs and arms, under control, back to the ground. Remember to breathe normally throughout the entire movement.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of bilateral superman repetitions before resting.

This completes one set of bilateral superman.

Lower Back Exercise Videos

An image of a man performing the bilateral superman exercise.

Bilateral Superman

An image of a man performing the contralateral superman exercise.

Contralateral Superman

An image of a man performing the deadlift exercise.


An image of a man performing the good mornings exercise.

Good Mornings

An image of a man performing the hyperextension exercise.