Feeling the need to strengthen your back and improve your posture? Enter the Superman exercise. This bodyweight movement is simple yet incredibly effective for targeting your lower back, glutes, and core. Whether you’re looking to combat hours of desk work or enhance your overall functional strength, the Superman is a must-have in your routine.
PRIMARY AND SECONDARY MUSCLES WORK
In Supermans, the focus is on strengthening your posterior chain and improving core stability. Let’s look at the primary and secondary muscle work
Primary Muscles Worked
- Erector Spinae (Lower Back): The main target is these muscles along the spine. They stabilise the back and support the lifting motion.
- Glutes: Your glutes engage to lift and hold your legs off the ground, adding strength and stability to your lower body.
- Deltoids (Shoulders): The shoulder muscles help lift your arms, mimicking the iconic “Superman Flying” pose.
Secondary Muscles Worked
- Hamstrings: These muscles assist in raising and holding your legs during the exercise.
- Trapezius: The traps engage to stabilise the shoulders as you lift your arms.
- Core: Your core muscles work to maintain balance and stability throughout the movement.
- Hip Flexors: These assist in controlling leg movements, especially during the lift.
BENEFITS OF THE SUPERMAN EXERCISE
The Superman exercise isn’t just a core-strengthener—it’s a multitasking marvel. Here’s why it’s worth adding to your routine
Improves Posture
Strengthens the lower back and counteracts the effects of prolonged sitting.
Enhances Core Stability
Boosts your overall balance and coordination.
Supports Injury Prevention
Builds a resilient posterior chain, reducing the risk of lower back pain and injuries.
Low-Impact Exercise
Suitable for all fitness levels, from beginners to advanced athletes.
HOW TO PERFORM THE SUPERMAN EXERCISE
Perfecting Superman is all about controlled movement and proper form. Follow these steps for a flawless execution
STEP 1: THE SETUP
- Lie face down on a mat with your arms extended straight in front of you and legs fully stretched out.
- Keep your neck in a neutral position, looking down at the mat.
STEP 2: LIFTING OFF
- Inhale deeply and exhale as you lift your arms, chest, and legs off the ground.
- Squeeze your glutes and lower back muscles as you hold the position.
STEP 3: HOLD & LOWER
- Pause at the top for 2–3 seconds, focusing on maintaining tension.
- Inhale as you slowly lower your limbs back to the ground. Repeat.
COMMON MISTAKES TO AVOID
Supermans seem easy but can go wrong without proper focus. Here’s what to watch out for
Overarching your lower back
This puts unnecessary strain on your spine. Keep the movement controlled.
Jerking movements
Avoid quick or jerky lifts. Slow, deliberate motion is safer and more effective.
Not engaging core & glutes
These muscles stabilise the movement. Without engagement, you won't get the full benefit.
Holding your breath
Remember to breathe. It’s very important. Exhale as you lift and inhale as you lower.
Looking to modify or intensify your push-up game? Here are some options
MODIFICATIONS AND VARIATIONS FOR SUPERMANS
Want to switch it up or make the Superman more accessible? Try these variations
Alternating Superman
Lift one arm and the opposite leg, then switch sides. Perfect for beginners.
Weighted Superman
Hold light weights in your hands to add resistance and increase intensity.
Stability Ball Superman
Perform the exercise on a stability ball to challenge your balance.
Reverse Superman
Start on your back, lifting your arms and legs upward, engaging your abs.
HOW MANY REPS AND SETS FOR THE BEST RESULTS?
Beginner
6–8 reps, 2–3 sets for posture improvement.
Intermediate
10–12 reps, 3–4 sets for strength and endurance.
Advanced
12–15 reps, 4–5 sets with added resistance.
The Superman exercises are simple yet powerful. You need to master the basics, avoid mistakes, and try variations to maximise your results. But, if you’re not good at it or want to learn the basics and do it properly. You need to book an appointment at Meridian Fitness in Greenwich, London. A place where you can learn any kind of exercise and make that body healthy and fit.
If you are living in Greenwich, London. You have got to try the Meridian Fitness exercise routine and feel the difference with the best fitness centre in town.
