Superman
Superman is a posterior-chain strength – prone torso and leg raise exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Gluteus maximus, Hamstrings
- Exercise type
- Posterior-chain strength – prone torso and leg raise
Exercise technique
- Lie down
Lie face down with your arms long in front and legs extended behind.
- Prepare
Lightly brace your lower abdomen and align your head with your spine.
- Lift
Raise your arms, chest and legs together through a small distance.
- Hips
Extend your legs from your hips with your knees comfortably long.
- Pause
Briefly hold at the top without compressing your lower back.
- Breathing
Exhale as you rise and keep your shoulders relaxed.
- Return
Lower your arms and legs under control to the start.
Key technique points
- Keep lifting height small.
- Do not throw your neck backward.
- Actively use your glutes.
- Do not spread your arms excessively sideways.
- Keep breathing.
- Lower slowly.
Common mistakes
Excessive lower-back arch
Do not compress your lower back to rise higher.
Lifting the head
Do not bend your neck backward to look ahead.
Bending the knees
Do not shorten your legs by pulling your heels toward your hips.
Using only the lower back
Do not omit hip and upper-back contribution entirely.
Dropping to the floor
Do not release your limbs without control from the top pause.
Holding the breath
Do not maintain the brief isometric hold by stopping your breathing.
Frequently asked questions
Superman: why is “Excessive lower-back arch” a mistake?
Do not compress your lower back to rise higher.
Superman: why is “Lifting the head” a mistake?
Do not bend your neck backward to look ahead.
Superman: why is “Bending the knees” a mistake?
Do not shorten your legs by pulling your heels toward your hips.
Superman: why is “Using only the lower back” a mistake?
Do not omit hip and upper-back contribution entirely.
Superman: why is “Dropping to the floor” a mistake?
Do not release your limbs without control from the top pause.
Superman: why is “Holding the breath” a mistake?
Do not maintain the brief isometric hold by stopping your breathing.
What should I focus on when doing Superman?
Keep lifting height small. Do not throw your neck backward. Actively use your glutes. Do not spread your arms excessively sideways. Keep breathing. Lower slowly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.