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.
The Superman is an intermediate isolation exercise requiring no equipment, following a extension movement pattern, with 4 secondary muscles also contributing.
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
The Erector Spinae, Gluteus Maximus, and Multifidus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Femoris (Long Head), Gluteus Maximus, Posterior Deltoid, and Trapezius (Lower) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Brachialis, Lateral Deltoid, and 4 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
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)
How to Perform
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.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae, Gluteus Maximus, Multifidus) and can be substituted based on your equipment or variation preferences.
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