Superman

The Superman is a bodyweight exercise that consists of isometric holds in an extended spine position. It targets the muscles of the posterior chain, including the muscles of the glutes, spinal erectors, and upper back. It can be performed as part of a dynamic warm-up, or for muscle activation or mobility anytime.

Benefits

  1. Strengthens the posterior chain and postural muscles
  2. Great as a warm-up or activation for the glutes, lower back, and upper back
  3. Can help balance out excessive time spent sitting
8.3
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Superman Images

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Superman Instructions

Superman muscle diagram
  1. 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.
  2. 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.
  3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions prescribed in your program.

Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.

Alternative Exercises for Superman

Exercise ball weighted hyperextension thumbnail image Exercise ball weighted hyperextension thumbnail image

Exercise ball weighted hyperextension

Muscle Targeted: Lower Back
Equipment Type: Exercise Ball
8.3
Average