Superman: how to do it right
In short: The Superman is a bodyweight isolation exercise that loads the back extensors in the shortened position, with peak tension at full contraction.
How to do it, step by step
- 1Lie face down, arms straight out in front, legs straight, forehead toward the floor and neck neutral.
- 2Lift your torso and legs off the floor at the same time by contracting your back and glutes, with no jerk.
- 3Come up until you feel the contraction squeeze your mid-back, without forced hyperextension.
- 4Hold for 1 second, squeezing hard at the top.
- 5Lower slowly over 2 to 3 seconds, without fully relaxing on the floor.
The mistake to avoid
Don't crank your neck back. Look at the floor.
Other common mistakes
- Coming up with a lower-back kick and momentum: slow down and drive the lift with a deliberate back contraction.
- Throwing your head back and cranking your neck: keep your eyes on the floor and your neck in line.
- Skipping the pause at the top: since tension is highest at contraction, really hold for 1 second while squeezing.
- Dropping to the floor with no control: brake the descent over 2 to 3 seconds to keep the spinal erectors under tension.
Muscles worked
- Main:
- Back (thickness)
- Supporting:
- Glutes, Hamstrings
The spinal erectors (longissimus, iliocostalis) are the prime movers, responsible for trunk extension. The glute max and hamstrings work together to lift and hold the legs. The middle and lower traps plus the quadratus lumborum stabilize everything.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Lie face down, arms straight out in front, legs straight, forehead toward the floor. Lift your torso and legs at the same time by contracting your back and glutes, with no jerk. Hold for one second while squeezing, then lower over 2 to 3 seconds without flopping onto the floor.
How high should I go?
Think contraction, not height. A small lift, squeezed hard, works your lower back more than a big swung movement. If you try to go higher, you'll crank your neck or overload your lower back.
I don't feel anything, is that normal?
You should feel your mid and lower back, plus your glutes. If you feel your neck, you're throwing your head back: keep your eyes on the floor and your neck in line with your back.
How fast should I do the movement?
Controlled lift, one second held at the top, lower over 2 to 3 seconds. Tension is highest when you're lifted: if you bounce through the reps, you miss all the work.