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Superman
Face-down extension that strengthens the spinal erectors, glutes and upper back with no equipment.
BeginnerBodyweight3 × 10–15 or 20–30 s holds
Lower backBodyweight
Superman
Demo · Children's Hospital Colorado
How to do the Superman
- 1Lie face down, arms overhead
- 2Lift arms, chest and legs together
- 3Neck stays neutral
- 4Hold briefly, lower slowly
Benefits of the Superman
- Builds strength and size in the lower back under sustained isometric tension
- Also trains glutes, upper back as supporting movers
- Needs no equipment — trainable at home, outdoors or while traveling
- Low skill demand — safe to learn early and useful for high-rep volume
Sources
Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.
- 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
- 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
- 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services