The Superman exercise is a foundational bodyweight movement designed to strengthen the muscles along the backside of the body, collectively known as the posterior chain. Performed while lying face-down (prone) on the floor, it requires no special equipment, making it highly accessible. The motion involves simultaneously lifting the arms and legs off the ground, causing the body to arch gently. This extended, hovering position mimics the iconic flying posture of the comic book hero, giving the exercise its name.
Proper Execution of the Movement
Begin by lying on a mat with the chest toward the floor, extending both arms straight out overhead and the legs straight behind the body. The gaze should remain downward to ensure the neck maintains a neutral alignment with the spine. Before initiating the movement, engage the core slightly, imagining the belly button drawing in toward the spine.
To execute the lift, simultaneously exhale and raise the arms, chest, and legs a few inches off the floor. Focus on contracting the muscles in the lower back and buttocks to achieve a gentle arch. Lift only to a comfortable point where the spine does not feel strained, typically three to six inches. Hold the peak position briefly before slowly inhaling and lowering the limbs and torso back down to the starting point with control.
Primary Muscles Targeted
The lifting phase of the Superman exercise is driven primarily by two major muscle groups responsible for extension: the Erector Spinae and the Gluteus Maximus. The Erector Spinae group, which includes muscles like the spinalis, longissimus, and iliocostalis, runs alongside the vertebral column. These muscles act as the prime movers for spinal extension, pulling the upper body and chest away from the floor during the lift.
The Gluteus Maximus, the largest muscle in the buttocks, serves as the primary hip extensor. Its powerful contraction is responsible for raising the legs away from the floor. By working in concert, these two groups generate the necessary force to lift both the upper and lower halves of the body against gravity, strengthening the entire posterior chain. Actively squeezing the glutes during the upward phase maximizes activation.
Supporting Muscle Groups
Beyond the primary movers, several other muscles contribute by assisting the lift or stabilizing the torso. The posterior muscles of the shoulder, including the rear deltoids and the rhomboids, are engaged to elevate and stabilize the arms overhead. These muscles help retract the shoulder blades, which is necessary to keep the arms extended.
The hamstring muscles, located on the back of the thigh, function as synergists to the glutes, assisting in the extension of the hip joint to lift the legs. They contribute force to the lower body lift. Deep core muscles, such as the Transverse Abdominis, play a stabilizing role by bracing the trunk and limiting excessive movement in the lumbar spine. This bracing action helps protect the lower back while the Erector Spinae contracts.
Scaling the Exercise
The Superman can be modified to suit various fitness levels by adjusting the amount of body mass lifted. For individuals finding the full movement too challenging, a modified version involves lifting only one arm and the opposite leg at a time. This alternating pattern reduces the demand on the lower back and allows for a focus on controlled movement and stability.
To decrease the intensity, lift only the upper body or only the lower body separately, isolating the movement to either spinal or hip extension. Conversely, to increase the difficulty, introduce an isometric hold at the peak of the movement, maintaining the flying position for an extended time, such as five to ten seconds. Adding light resistance, such as holding small dumbbells or wearing ankle weights, provides a greater challenge to the primary muscle groups.