Superman
The Superman primarily works the Erector Spinae, Gluteus Maximus, Multifidus, with secondary activation of the Biceps Femoris (Long Head), Gluteus Maximus, Posterior Deltoid, Trapezius (Lower) and stabilizer support from the Anterior Deltoid, Brachialis, Lateral Deltoid, Sternocleidomastoid, Transverse Abdominis, Trapezius (Lower), Trapezius (Middle). It is a bodyweight isolation exercise at intermediate difficulty.
Lie face down and raise your chest, arms, and legs simultaneously.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Static |
| Laterality | Bilateral |
| Primary | Erector Spinae, Gluteus Maximus, Multifidus |
| Secondary | Biceps Femoris (Long Head), Gluteus Maximus, Posterior Deltoid, Trapezius (Lower) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Multifidus (back)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Trapezius (Lower) (back)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Lateral Deltoid (shoulders)
- Stabilizer Muscle Sternocleidomastoid (neck)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
Instructions
- Preparation: Lie prone on mat with legs together and arms extended out on floor approximately parallel. Execution: Slowly raise upper body and legs off floor. Return upper body and legs to floor and repeat. Comments: Lift legs and upper body slowly with no jerking or fast movements. Also seeContralateral Superman.
Alternative Exercises
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