Superman
Log this in the trackerA face-down hold or lift for the muscles along the back of the spine.
What it is
Lying face down, you lift the arms, chest and legs off the floor and hold. It trains the spinal erectors and glutes with no equipment and no load on the spine.
Muscles worked
Primary: Spinal erectors. Secondary: Glutes, Rear deltoids, Hamstrings.
How to perform it
- Lie face down with the arms extended overhead and the legs straight.
- Squeeze the glutes and lift the chest, arms and legs a few inches off the floor.
- Keep the neck in line with the spine, eyes down at the floor.
- Hold for a few seconds, then lower everything under control.
Common form faults
- Craning the neck to look forward. Keep looking at the floor; the head follows the spine, it does not lead.
- Yanking into a big arch. A few inches is enough. The aim is a strong contraction, not maximum extension.
Programming
8 to 15 reps with a two-second hold, or hold for 20 to 30 seconds. A good low-cost start for a back that is not ready for loaded extension.
Plan your training
Variations & substitutions
Frequently asked questions
- Is the superman safe for a sore back?
- For many people it is comfortable because there is no external load, but backs vary. Start with lifting opposite arm and leg only, and stop if it aggravates anything.
- Should I hold or do reps?
- Both work. Holds build endurance in the erectors, reps train the contraction. Alternating them across the week is fine.