Superman
Complete guide to Superman. Learn proper form, technique, and execution. Targets Back — Lower Back. Requires none. Step-by-step instructions and expert tips.
How to Perform Superman
Lie face down on an exercise mat with your arms extended straight overhead and legs straight.
Engage your abs and take a breath.
Simultaneously raise your arms, chest, and legs off the floor by squeezing your glutes and lower back and exhale.
Hold briefly at the top, then slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |