Superman
Strengthen your lower back, glutes, and hamstrings with the Superman exercise. Improve core stability and spinal health by lifting your limbs against
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
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Variations of Superman
Description
A Superman exercise is a bodyweight maneuver that works the muscles in the lower back and core. It involves lying face down and lifting your arms and legs off the ground.
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How to do Superman
- 01Setup
Lie face down on the floor with your arms extended straight overhead, palms facing down, and legs extended straight behind you.
- 02Setup
Ensure your body is in a straight line, keeping your neck neutral by gazing at the floor to maintain spinal alignment.
- 03
Exhale as you simultaneously lift your arms, chest, and legs a few inches off the ground, engaging your lower back and glutes.
- 04
Hold this peak contraction for 1-2 seconds, feeling the squeeze in your erector spinae and gluteus maximus.
- 05
Inhale as you slowly and with control lower your arms, chest, and legs back to the starting position.
Tips
- Focus on squeezing your glutes and lower back muscles to initiate the lift, rather than just flinging your limbs up.
- Maintain a neutral spine throughout the movement by keeping your gaze fixed on the floor, avoiding craning your neck upwards.
- Control both the upward lift and the downward descent; avoid letting gravity drop your limbs quickly to maximize muscle engagement.
- Imagine you are being pulled from your fingertips and toes, lengthening your body as you lift to achieve a full, controlled extension.
Common mistakes
- Craning the neck upwards can strain your cervical spine; instead, keep your neck in line with your spine by looking straight down at the floor.
- Using momentum to lift your limbs reduces muscle activation; focus on a slow, controlled movement, squeezing your muscles to lift and lower.
- Lifting too high by hyperextending the lower back can cause discomfort; only lift your limbs a few inches, prioritizing a strong contraction over height.
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Get Ellim — FreeQuestions
What muscles does Superman work?
Superman primarily targets Erector Spinae. Secondary muscles include Gluteus Maximus, Hamstrings.
Is Superman good for beginners?
Superman is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Superman?
You need Body weight to perform Superman. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Superman?
Focus on squeezing your glutes and lower back muscles to initiate the lift, rather than just flinging your limbs up. Maintain a neutral spine throughout the movement by keeping your gaze fixed on the floor, avoiding craning your neck upwards. Control both the upward lift and the downward descent; avoid letting gravity drop your limbs quickly to maximize muscle engagement. Imagine you are being pulled from your fingertips and toes, lengthening your body as you lift to achieve a full, controlled extension.
What are common mistakes when doing Superman?
Craning the neck upwards can strain your cervical spine; instead, keep your neck in line with your spine by looking straight down at the floor. Using momentum to lift your limbs reduces muscle activation; focus on a slow, controlled movement, squeezing your muscles to lift and lower. Lifting too high by hyperextending the lower back can cause discomfort; only lift your limbs a few inches, prioritizing a strong contraction over height.
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Free · iPhone only · Available on the App Store