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.
Iridium analyzes your 7-day workout history to ensure your erector spinae aren't pre-fatigued from recent heavy compounds like deadlifts before assigning this isolation work. To ensure progressive overload on this bodyweight movement, Iridium uses your RPE feedback to recommend increasing rep counts or hold durations over time.
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
Get Personalized Coaching for Superman
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.