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Exercise Profile

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

The Superman exercise is a bodyweight movement that primarily targets the muscles in the lower back and core, helping to strengthen these areas and improve posture. It is suitable for individuals at all fitness levels, including beginners, as it requires no equipment and can be modified according to individual strength. People may want to incorporate the Superman exercise into their routines for its benefits in enhancing core stability, reducing back pain, and improving overall body function and athletic performance.

Performing the: A Step-by-Step Tutorial Superman

  • Keep your neck in a neutral position by looking down at the floor, this will help to avoid any strain.
  • Engage your core and lift both your arms and legs up off the ground simultaneously, as if you were flying like Superman.
  • Hold this position for a few seconds, ensuring that you're using your back and glute muscles to maintain the lift.
  • Lower your arms and legs back to the ground to complete one repetition, then repeat the exercise for the desired number of reps.

Tips for Performing Superman

  • Controlled Movements: Avoid jerky or fast movements. Instead, lift your arms and legs slowly and simultaneously off the ground, aiming to get them as high as possible without causing discomfort. Hold this position for a few seconds before slowly lowering back down. This controlled movement is key to engaging the correct muscles and preventing injury.
  • Engage Your Core: This exercise is designed to strengthen your lower back and core, so make sure you're actively engaging these muscles throughout the movement. A common mistake is to use the momentum of the movement rather than the strength of the muscles. To avoid this, try to focus on squeezing your glutes and tightening your abs during the

Superman FAQs

Can beginners do the Superman?

Yes, beginners can certainly do the Superman exercise. However, it's important to start slowly and ensure correct form to avoid injury. The Superman exercise is a great way to strengthen your lower back and tone your glutes. If you have any back issues, you should consult with a doctor or a fitness professional before attempting this exercise.

What are common variations of the Superman?

  • Superboy, also known as Kon-El or Connor Kent, is a clone created from the combined DNA of Superman and Lex Luthor, possessing a unique set of powers.
  • Superman Prime One Million is a version of Superman from the distant future who has lived in the sun for 15,000 years, gaining nearly limitless powers.
  • Ultraman is an alternate, evil version of Superman from a parallel universe known as the "Crime Syndicate Universe", where he uses his powers for his own selfish desires.
  • Cyborg Superman, originally astronaut Hank Henshaw, is a villainous variation of Superman who possesses cybernetic enhancements along with Kryptonian powers.

What are good complementing exercises for the Superman?

  • Planks are a great complement to the Superman exercise as they target the core muscles, providing stability and balance, which are crucial for maintaining the Superman position.
  • Glute bridges can also complement the Superman exercise by working the glutes and lower back, helping to improve the hip extension that is needed in the Superman exercise.

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