What muscles does Superman work?

The Superman primarily targets the Back, specifically the Lower Back. It also engages secondary muscles including Hips, Hamstrings.

How often should I do Superman?

For optimal results, include Superman in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Superman?

To perform Superman, you will need none. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Superman suitable for beginners?

Yes, beginners can perform Superman with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Superman at home?

Yes, Superman can be performed at home with minimal equipment. None is typically accessible for home workouts.

Superman

Learn how to do the Superman with proper form, setup, and execution.

This none movement primarily targets back, including lower back.

How to Perform Superman

1
Lie face down on an exercise mat with your arms extended straight overhead and legs straight.
2
Engage your abs and take a breath.
3
Simultaneously raise your arms, chest, and legs off the floor by squeezing your glutes and lower back and exhale.
4
Hold briefly at the top, then slowly lower back to the starting position and breathe in.
5
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.