Superman
- Primary musclesLower Back
- EquipmentBody Only
- LevelBeginner
- ForceStatic
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01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
Track it in your workout log
Add "Superman" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
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- Workout programs for your goal and level
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How to do it
4 stepsTo 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.
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.
Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions prescribed in your program.
Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.