ex_FEUHM5

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Back · Body Weight

Superman

intermediatestrengthMale & female model

Superman is an intermediate compound strength exercise that works the spine (back), with the hamstrings, shoulders and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Spine
Body part: Back
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Lower Back · Erector Spinae
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Shoulders · Deltoids
Core · Rectus Abdominis, Obliques

How to do Superman

Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.
Simultaneously lift your arms, chest, and legs off the floor as high as you comfortably can, engaging your lower back and glutes.
Hold the lifted position for a second, feeling the contraction in your lower back and glutes.
Slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Focus on using your lower back and glute muscles to lift your body off the floor.
Keep your neck in a neutral position to avoid straining it.
Use a mat to provide cushioning and support for your body.

Superman alternatives

Superman Pulls Resistance Bands

Spine · beginner

Trap Bar Deadlift

Spine · intermediate

Good Mornings Dumbbells

Spine · intermediate

Good Mornings Kettlebell

Spine · intermediate

More spine exercises

Superman Holds

Superman Pulls

Cat Stretch

Child Pose Up

Scorpion Twist Pose

45 Degree Hyperextension Arms to Chest

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Child Pose

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Cat Pose

Spine · intermediate

Superman FAQ

What muscles does Superman work?

Superman mainly works the spine in the back (Erector Spinae, gluteus maximus and gluteus mideus). The hamstrings, shoulders and core work as secondary muscles.

What equipment do you need for Superman?

None. Superman is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Superman should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Superman good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Superman burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Superman?

Other exercises for the spine include Superman Pulls Resistance Bands, Trap Bar Deadlift, Good Mornings Dumbbells and Good Mornings Kettlebell.

For developers

Use Superman in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_FEUHM5" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_FEUHM5",
  "name": "Superman",
  "model": "male",
  "counterpartId": "ex_ZLYB4S",
  "target": "Spine",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_FEUHM5/mp4-720.mp4?…",
    "poster": "https://…/ex_FEUHM5/poster.jpg?…"
  }
}