Dead Superman’s Exercise

Written By: Todd Kuslikis
October 07, 2011

The reason this exercise is called Dead Superman’s is because you are laying face down with your arms at your side. When you raise your legs up it looks like you are flying but since you are on the ground, it gives the impression that you are dead.

How to do Dead Superman’s Exercise:

Lay face down with your legs straight out behind you. You can place your hands either by your side or up by your head. With your knees as straight as you can lift your lower legs into the air.

Muscle group worked:

Glute (butt muscle) and low back

Target Repetitions for Muscle Growth: 6-8

Target Repetitions for Muscle Tone/Endurance: 8-12

Why Dead Supermans works:

Dead Superman’s Exercise concentrates the work on the glute muscle. By keeping your knees straight, you place greater focus on the glute.


Keep your knees as straight as you can.


Breath out as your raise your legs into the air. Breath in as you lower them back down.


Disclaimer: Talk to your primary care physician before beginning any exercise regimen.

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