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Superman

Superman trains 3 of the 18 muscle groups Full Coverage tracks: Lower back / erectors 70%, Glutes 30%, Hamstrings 15%.

Accessory Level: Beginner Bodyweight Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Superman - Start position
Start position
Superman - Finish position
Finish position

How to do it

  1. Lie face down on the floor with your arms extended overhead and legs straight.
  2. Squeeze your glutes.
  3. Raise your arms, chest and legs off the floor at the same time.
  4. Hold for a beat at the top, then lower under control.
  5. Only a few inches of height is needed. Straining higher just compresses the lower back.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Back Extension (45°), it loads Hamstrings 25 points lower, Glutes 20 points lower, Lower back / erectors 10 points lower. It needs Bodyweight where the other uses Back extension bench. Compared with the Bodyweight Good Morning, it loads Hamstrings 50 points lower, Lower back / erectors 15 points higher, Glutes 10 points lower.

Other ways to train this

Other exercises for the Lower back / erectors

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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