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Lower Back · Bodyweight

Superman

A compound movement that trains your lower back, done using just your bodyweight. Your glutes and hamstrings help out.

Superman, starting positionSuperman, end position
EquipmentBodyweight
TypeCompound
Push or pullStatic
LevelBeginner

Muscles you'll work

Superman muscles worked, front viewSuperman muscles worked, back view
Lower BackPrimaryGlutes · HamstringsSecondary

How to do it

  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.

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Log Superman and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

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  • Miss a day, the week re-fits
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