Superman
The Superman is a bodyweight floor exercise that targets the lower back and core muscles by mimicking a superhero's flying position. It strengthens the erector spinae, glutes, and hamstrings, helping to improve posture and counteract the effects of prolonged sitting.
Since the Superman directly targets the sensitive lower back area, the AI analyzes your recent training volume—specifically heavy hinges like deadlifts—to ensure your erector spinae aren't overworked. If you consistently rate the difficulty (RPE) high or report discomfort, the system instantly recommends regressions like the Alternating Superman or Bird Dog to build stability safely. Additionally, by correlating your recovery data with performance, the app optimizes the rep range and hold time to match your daily readiness.
Form Cues
- Lie face down with arms and legs extended
- Squeeze your glutes firmly before lifting
- Lift your chest and thighs off the floor simultaneously
- Keep your gaze on the floor to maintain a neutral neck
- Pause and hold the contraction at the top
- Don't look up or crane your neck backward
- Don't use momentum to jerk your body up
- Don't hold your breath during the movement
- Don't hyperextend the lower back to the point of pain
- Don't let your shoulders shrug up toward your ears
Common Mistakes
- Craning the neck upward
- Holding breath
- Jerking the movement
- Neglecting glute engagement
- Lifting too high causing pinching
Muscles Worked
The Superman primarily targets the erector spinae, the muscles running along your spine, making it excellent for lower back strength. It also engages the glutes and hamstrings as secondary movers to extend the hips, while the upper back and shoulders work isometrically to keep the arms elevated.
Primary
Secondary
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