Superman Exercise Exercise Guide
The Superman exercise helps develop your core and lower back muscles while providing a great stretch for your back. This floor exercise is popular in yoga studios, boxing gyms and bootcamps alike, and it will leave you stronger, well-stretched and feeling heroic!
How to do Superman Exercise
Lay down on mat with legs together and arms stretched out on floor nearly parallel.
Start by laying down on your front with both arms stretching out on the floor above your head, palms down (imagine you are flying like superman). Then push your hips down into the floor, and lift your arms and legs up away from the floor. To do this you will need to contract the muscles down the back of your body, so squeeze the backs of your shoulders, your upper back and lower back muscles, your glutes, and lift your legs by contracting your hamstrings and calves. Hold this position for the duration of the exercise.
Aim to lift your hands and feet up to the same height off the floor to create a nice even curve through the back of your body. Avoid over-lifting the legs as this can put pressure on your lower back.
When you're having difficulty raising your arms and legs concurrently, consider switching between moving one arm and the opposite leg.
To make this movement more difficult, consider raising both the right arm and right leg at the same time, leaving the left side of your body rooted to the concrete. Keep, then turn sides.
When you're waiting, try a tweaked Superman. Start on all fours with hands under your shoulders and knees under your thighs. Raise one arm and the other leg to hit shoulder height. Keep slightly.
When you have narrow thighs, change the angle by just raising the upper body.
Lift legs and upper body slowly with no jerking or fast movements.
Learn how to do superman exercise from this step-by-step illustrations:
The muscles used for superman exercise may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for superman exercise are:
- Spinal Erectors
- Transverse Abs
Frequently Asked Questions
Training, Progressions and Regressions
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Standards and Averages
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|Type(s)||Bodyweight, Calisthenic, Strength, Isolated|
|Muscles Worked||Biceps Femoris, Deltoids, Gluteus, Rhomboids, Erector Spinae, Transverse Abdominis|
|Difficulty Level(s)||Basic, Easy, Simple|
|Location||At Gym, At Home, Outdoor|
|Target muscle(s)||Hamstrings, Deltoids, Glutes, Spinal Erectors, Transverse Abs|