arrow_backAll exercises
Superman
StaticIsolationPoids du corpsBeginner
Muscles worked
Back
Lower BackGlutesHamstrings
Instructions
- 1To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
- 2Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
- 3Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- 4Repeat for the recommended amount of repetitions prescribed in your program.
About Superman
The superman is a static bodyweight exercise done lying face down, lifting the arms and legs off the floor. It targets the lower back, with the glutes and hamstrings assisting. Simple and equipment-free, it strengthens the posterior chain and balances abdominal work.
check_circleBenefits
- check_circleStrengthens the lower back, often neglected next to the abs
- check_circleEngages the glutes and hamstrings of the posterior chain
- check_circleImproves posture by balancing the front and back of the trunk
lightbulbExecution tips
- lightbulbLift the arms and legs at the same time, with no jerking
- lightbulbSqueeze the glutes and lengthen out rather than forcing height
- lightbulbKeep the gaze toward the floor to protect the neck
- lightbulbPause briefly at the top before lowering slowly
warningCommon mistakes
- warningTrying to lift as high as possible and hyperextending the back
- warningLifting the head and compressing the neck
- warningJerking up with momentum instead of controlled effort
- warningHolding the breath during the hold
helpFrequently asked questions
Is the superman safe for the back?expand_more
Yes when kept moderate: use a reasonable range without hyperextension and stop if it hurts.
How many reps or how long?expand_more
Alternate between 3 sets of 10-15 reps or holds of 10 to 20 seconds.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.