How to do the Superman
- To 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.
- Simultaneously 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.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions prescribed in your program.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | lower back |
| Secondary | glutes, hamstrings |
| Equipment | no equipment |
| Difficulty | beginner |
| Type | compound |
Train the same muscles a different way
6 alternatives for the same lower back, with and without kit.
Harder than the Superman
Common questions
What muscles does the Superman work?
The Superman primarily works the lower back, with the glutes and hamstrings as secondary movers. Pelvic Tilt Into Bridge, Child's Pose, and Dancer's Stretch train the same muscle, across 5 equipment types.
What equipment do you need for the Superman?
None — the Superman is bodyweight, so it works at home, in a hotel room or outdoors. Pelvic Tilt Into Bridge and Child's Pose also need nothing.
Is the Superman suitable for beginners?
Yes, the Superman is rated beginner. Pelvic Tilt Into Bridge are the progressions from here.
Where should the Superman go in a workout?
Early — the Superman is compound, working 3 muscle groups, so run it first or second while you are fresh.
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