Exercise Tutorial: Superman
Published: August 20, 2020Revised: May 11, 2024Table of Contents
What Is a Superman Exercise
The Superman is a bodyweight exercise that strengthens the back and your core! It is aptly named to resemble Superman flying through the air. If you are someone who suffers from low back pain, or postural issues from sitting at a desk all day, the Superman exercise is for you!
How to Do Superman Exercise
The Superman exercise requires little space, but you do need to be able to lay down on the ground. To learn how to perform the Superman, follow these steps:
Lie down on the ground on your stomach. Your legs should be fully extended, and your arms shoulder be fully extended above the head.
Simultaneously raise both legs and both arms about 10-15cm straight above the ground. Hold this position for 3 counts. This is the point where you will resemble Superman flying.
After holding for 3 counts, return your limbs to the starting position. Repeat the movement for the required repetitions.
Superman Exercise Form
The Superman appears like a very simple exercise, however, there are a few key points to remember in order to perform the Superman correctly. To achieve the best form in the Superman,
Keep the head in a neutral position, it may help to look down at the ground.
Raise your limbs at the same time.
Brace the core and squeeze the glutes as you perform the Superman.
If you keep these points in mind as you perform the Superman, you will see results over time!
Superman Exercise Benefits
There are many benefits to including the Superman in your exercise routine. For instance, the Superman,
Increases back strength.
Increases core strength.
Engages the glutes.
Great for beginners (can modify the Superman).
Great for those without access to a gym or equipment.
Trains the posterior chain.
Why Is the Superman Exercise Useful
The Superman is a useful exercise for those who are sedentary and experience back pain. It’s a great exercise to increase back and core strength at the same time. As well, the Superman is a great way for beginners to learn what extension of the back feels like, so they can translate this movement into the gym with exercises such as back extensions and good mornings. Overall, the Superman is a great fundamental movement to learn, that will carry over into more advanced movements.
Superman Exercise Muscles Worked
The Superman engages many muscles in the body. These muscles include,
Superman Exercise Variations
The Superman has many variations. Some make the Superman easier, and others make the Superman harder. Keep reading to learn about a few of the Superman variations.
Modified Superman Exercise Front
This variation of the Superman will make the exercise easier for those who do not have the core or back strength necessary to perform the movement yet. Begin in the same position as you would in the Superman, but only raise both arms. This would be the Front Superman.
Modified Superman Exercise Back
The Modified Superman Exercise Back involves only raising both legs. Remember to hold for 3 counts and then return to the starting position.
Alternating Superman Exercise
The Alternating Superman involves raising one arm and one leg at a time. So, if you raise the right arm, you need to raise the opposite leg (left leg) at the same time. When you perform the next rep, you will raise the left arm and right leg. Continue to alternate raising the opposite arm and leg. These 3 regressions to the Superman will help you build the core and back strength needed to perform the conventional Superman.
Superman Excercise with Lat Pull
This variation of the Superman adds a Lat pull to the movement. Perform the Superman as usual. Once you elevate the limbs, draw your arms back and perform a Lat pull. Be sure to squeeze the shoulder blades together as you draw your arms back. Re-extend the arms and then return to the resting position.
Superman Exercise Pulse
This variation of the Superman adds a pulse to the movement. Perform the Superman as usual. When you are in the extended position, begin to pulse for 30 seconds. This means you are not returning to the resting position.
Superman Exercise Alternatives
Is the Superman Exercise Bad?
The Superman exercise is not necessarily bad for you. By "not necessarily," I mean that it's important to consider whether you have any injuries affecting the posterior chain, especially in the hamstrings, upper and lower back, neck, or shoulders. Remember to maintain proper form, build your endurance gradually, and avoid overextending your range of motion.
