Superman
Trains the lower back. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Superman
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lower back exercise that is, there are 2 on the Lower Back page.
Muscles worked
What Superman trains
Technique
How to do the Superman
- Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.
- Simultaneously lift your arms, chest, and legs off the floor as high as you comfortably can, engaging your lower back and glutes.
- Hold the lifted position for a second, feeling the contraction in your lower back and glutes.
- Slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Focus on using your lower back and glute muscles to lift your body off the floor.
- Keep your neck in a neutral position to avoid straining it.
- Use a mat to provide cushioning and support for your body.
Substitutes
Swap Superman for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Superman for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.