How To Do The Superman Exercise

Superman Exercise

Superman is a great exercise for working the entire abdominal area primarily the transverse abdominis.

The exercise also activates the rectus abdominis and serratus muscles.

Superman also targets the lower back and gluteus muscles. You will feel a strong contraction on the lower back and glutes at the top position.

Superman can be used to prime the lower back, glutes and abdominals before performing back exercises or those that require overhead lifting.

It can improve the level of flexibility of the lower back, hamstrings and hips.

Superman How To

  • Lie face front on the floor.
  • Keep your arms and legs fully extended out and in a straightened position.
  • Simultaneously raise your arms and legs off the floor as high as you can.
  • Hold the position for a count of “three” or “five”
  • Return to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Superman is a good exercise to perform as time under tension. This means to hold the contracted position as long as you can.

You can get a good and effective workout by doing several sets of five 5 second reps.

A challenging goal would be to work toward maintaining a single rep of Superman for up to 60 seconds.

Keep your arms and legs straight throughout the exercise. Your head must remain in a neutral position. Make sure there is no pressure on the neck.

Variations: Swiss Ball Rollout, Extended Plank

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Superman Exercise