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Resistance Band Superman
A prone floor exercise with a resistance band held overhead that targets the lower back, glutes, and hamstrings to build posterior chain strength and improve posture; suitable for all levels with modifications.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Traps, Shoulders, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
9/10Erector Spinae
Glutes
8/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Traps
5/10Lower Traps
Shoulders
4/10Rear Delts
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face down on a mat with arms extended overhead holding a resistance band taut between hands slightly wider than shoulders, legs straight, neck neutral looking at floor.
- Engage core and glutes by drawing belly button toward spine.
- Simultaneously lift arms with band, chest, and legs 5-6 inches off ground.
- Squeeze posterior chain muscles at top.
- Hold position for 2 seconds focusing on contraction.
- Slowly lower arms, chest, and legs to start position with control.
- Repeat for reps maintaining neutral spine.
Coaching Tips
Form Cues
- Keep neck neutral
- Squeeze glutes tight
- Band stays taut
- Core engaged always
- Lift with back not momentum
- Eyes down to floor
Breathing
Inhale during lowering phase; exhale as you lift and hold.
Tempo
3-2-1
Range of Motion
Lift arms, chest, and legs to 5-6 inches off ground until lower back engages without arching spine; full extension from prone position.
Safety
Safety Notes
- Avoid if acute lower back pain
- Inspect band for damage before use
- Keep movement controlled to prevent jerking
- Do not hyperextend spine
- Consult professional for back injuries
- Choose appropriate band resistance
Spotting
No spotting required; perform on stable surface with safeties if needed for advanced variations.
Common Mistakes
- Overextending lower back
- Crane neck upward
- Using momentum to lift
- Not engaging core
- Releasing band tension
- Lifting too high causing strain
When to Avoid
- Acute lower back injury
- Spinal conditions
- Recent herniated disc
Flexibility Needed
- Basic hip extension mobility
- Shoulder flexion overhead
Build Up First
- Core engagement awareness
- Neutral spine control
Also known as
Banded Superman, Band Superman
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