Superman
Muscles worked
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 performed lying face down, arms and legs lifted off the floor simultaneously. It targets the lower back (the spinal erectors), with the glutes and hamstrings assisting. Simple and equipment-free, it strengthens the posterior chain and provides a useful counterbalance to ab work: a balanced trunk means strong abs AND a strong lower back. Rise without jerking, keep the neck in line with the back (gaze toward the floor) and do not try to lift as high as possible — a moderate, controlled lift is enough and protects the lumbar spine.
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.
Superman or plank for the core?expand_more
They are complementary: the plank works the front and sides of the trunk in anti-movement, the superman strengthens the back (lower back, glutes). Do both for a balanced core.
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