Superman
How to do the Superman with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Glutes, Hamstrings
Body Only
How to do the Superman
- 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.
Log it, see it on your body.
Every Superman set you log feeds Ascend's anatomy heatmap — so your lower back volume is visible at a glance — and counts toward your bodyweight-strength tier.
More lower back exercises
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