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Exercise Profile

Body PartHips
EquipmentBody weight
Primary MusclesErector Spinae
Secondary MusclesGluteus Maximus, Hamstrings
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Introduction to the Superman

The Superman exercise is an effective bodyweight workout that primarily targets the muscles of the lower back, glutes, and hamstrings, helping to enhance core strength and improve posture. It's an excellent choice for individuals at all fitness levels, from beginners to advanced, as it requires no equipment and can be modified to match one's capabilities. People may want to incorporate the Superman exercise into their routine because it not only aids in preventing back pain and injuries, but also improves overall body balance and stability.

Performing the: A Step-by-Step Tutorial Superman

  • Keep your neck in a neutral position, looking straight down at the floor, and keep your limbs as straight as possible.
  • Inhale deeply and as you exhale, raise your arms, legs, and chest off the floor as high as you comfortably can, mimicking the flying position of Superman.
  • Hold this position for two to five seconds, engaging your back and glute muscles.
  • Lower your limbs and chest back to the floor, returning to your starting position and completing one repetition. Repeat this exercise for the desired number of repetitions.

Tips for Performing Superman

  • Controlled Movements: Avoid jerky or rapid movements. The key to getting the most out of the Superman exercise is to raise and lower your arms and legs in a slow, controlled manner. This not only ensures safety but also engages your muscles more effectively.
  • Engage Your Core: While the Superman exercise primarily targets the back muscles, it's also important to engage your core. This not only helps to stabilize your body but also enhances the effectiveness of the exercise. A common mistake is to neglect the core and focus solely on the back muscles.
  • Don't Overextend: Avoid lifting your arms and legs too high off the ground. Overextending can put

Superman FAQs

Can beginners do the Superman?

Yes, beginners can certainly do the Superman exercise. It's a great exercise for strengthening the lower back and toning the glutes. However, it should be done with caution to avoid any injuries. It's always a good idea to start with fewer repetitions and gradually increase as your strength and endurance improve. If you feel any discomfort or pain, it's important to stop and consult with a fitness professional or a physical therapist.

What are common variations of the Superman?

  • Superboy-Prime is another variation, hailing from an alternate universe where he is the only super-powered being.
  • Ultraman is a variation of Superman from an evil parallel universe, where he is a member of the Crime Syndicate instead of the Justice League.
  • Overman is a version of Superman from an alternate universe where the infant Kal-El landed in Germany instead of the United States.
  • The Cyborg Superman, also known as Hank Henshaw, is a tragic variation of Superman, who after a disastrous space mission, had his consciousness transferred into a robotic body and often plays the role of a villain.

What are good complementing exercises for the Superman?

  • Bridge exercise: This exercise complements the Superman by targeting the lower back and glute muscles, which are also engaged during the Superman exercise, thereby enhancing the strength and endurance of these muscle groups.
  • Bird dog exercise: This exercise involves a similar movement to the Superman but adds an element of balance and coordination. It further strengthens the core and lower back muscles, improves stability, and enhances body alignment, thereby perfectly complementing the Superman exercise.

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