Superman
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.
How to program the Superman
Sets and reps
As a compound movement, the Superman responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Superman is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Superman into a plan
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Frequently asked questions
What muscles does the Superman work?
The Superman primarily targets the Lower Back. It also recruits the Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Superman?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Superman should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
