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Lower Back

Superman: Video Tutorial & Exercise Guide

Workout Superman
Primary Muscle Group Lower Back
Secondary Muscle Group Glutes, Hamstrings
Equipment Required Dumbbell, Bench
Force Type Hinge
Mechanics Isolation
Exercise Type Strength
Difficulty Intermediate

Superman: Video Tutorial & Exercise Guide

Table Of Contents

Muscle Groups

Primary Muscle

Lower Back

Secondary Muscles

Glutes
Hamstrings

How to do the Superman – Step-by-Step Guide

  • Step 1: Lie face down on the floor with arms extended in front of you and legs straight.
  • Step 2: Lift your arms, chest, and legs off the ground simultaneously.
  • Step 3: Squeeze your glutes and lower back muscles as you lift.
  • Step 4: Hold the elevated position briefly, focusing on lengthening your body.
  • Step 5: Lower your arms, chest, and legs back to the starting position.
  • Step 6: Repeat the movement in a controlled and fluid motion.

Superman Overview

The Superman exercise is a straightforward yet effective movement for targeting the lower back, glutes, and posterior chain. Superman promotes spinal extension, strengthening the muscles along the spine. By focusing on both the upper and lower body lift, this exercise contributes to improved lower back strength and overall posterior chain activation.

Benefits of The Superman

Superman is a foundational exercise designed to strengthen the lower back and engage the glutes. Lifting both the upper and lower body off the ground promotes spinal extension, contributing to improved posture and reduced risk of lower back pain. This exercise is beneficial for individuals seeking to target the posterior chain, including the erector spinae muscles.

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