Back · Bodyweight

Superman

The Superman is a bodyweight exercise designed to strengthen the posterior chain, primarily engaging the erector spinae, glutes, and upper back. It suits all fitness levels and fits well into warm-up sequences, posture routines, or core workouts.

Muscles: Back
Equipment: Bodyweight
Type: Cardio / timed
Animation: Men and women

How to do it

Lie face-down on the ground with your arms extended overhead and legs straight.
Simultaneously lift your arms, chest, and legs off the ground as high as comfortable.
Hold this position briefly, squeezing your lower back and glutes.
Lower back down with control.

Common mistakes

Craning your neck upward places unnecessary compressive stress on the cervical spine.
Jerking your arms and legs off the floor using momentum shifts tension away from the target muscles and strains the lower back.
Bending your knees during the lift reduces glute activation and limits the exercise's effectiveness.
Holding your breath while elevated elevates blood pressure and causes premature fatigue.

Tips

Keep your eyes fixed on the floor to maintain a neutral alignment through your neck and upper spine.
Brace your core and squeeze your glutes before lifting to support and protect your lumbar spine.
Focus on reaching your fingers forward and toes backward to elongate your body rather than simply aiming for height.

Sets and reps

For core endurance and postural control, perform 3 to 4 sets of 10 to 15 reps with a 2-second hold at the top, or maintain a static hold for 20 to 40 seconds per set. Rest for 45 to 60 seconds between efforts.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Is the Superman exercise safe if you have lower back pain?

If you feel sharp discomfort or pain while performing it, stop immediately and consult a qualified specialist.

What muscles are primarily worked during the Superman?

The movement mainly targets the spinal erectors along the back, alongside the gluteus maximus, hamstrings, and lower trapezius.

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