Superman Exercise – Complete Form Guide and Video Tutorial

The very name of this exercise, Supermans, brings to mind the man of steel. That’s something that most men can relate to. Who wouldn't want to leap over a tall building in a single bound?

Of course, this isn't really possible, but there are a ton of benefits associated with learning the supermans.  This exercise should be part of everyone's  workout routine. For more great exercises check out our famous Muscle Building Workout.

The Benefits Of Supermans

Successfully maintaining an exercise schedule involves adding variety as often as possible.

The greater the array of exercises you know the easier it is to find something that appeals; no matter whether you feel like working out or not.

In fact, committing to just one exercise will often be enough to convince you to workout more. The supermans exercise just may be the motivation you need.

No Weights Required

All you need to complete the supermans is enough space for you to lie down and a few minutes of your time. That’s it! There are no weights or need to purchase expensive gym equipment. You can literally do this anywhere to lift your spirits.

Relatively Easy to Do

Not only can you do this anywhere you’ll also find that supermans are easy to do regularly.

Work Multiple Muscle Groups

You may have heard that supermans are great for your back, and they are. But that’s not all they do. You’ll also feel the benefits in your shoulders, glutes, hips, and core.

It specifically targets the erector spinae which is the group of muscles between your sacrum and the base of your skull.

Doing this regularly for a few weeks will give you a noticeable improvement in your posture, strengthen your lower back and help to eliminate back pain.

How to Do Basic Supermans

It is worth noting that you need to have a healthy back for this exercise. If you've had a back injury, you may want to discuss it with your doctor before trying it out the first time.

Step 1 – Lie Down

No this is not an opportunity to go to sleep! Lie down flat on your stomach, your face will be towards the floor, and your arms straight by your sides, with palms facing upwards.

Step 2 – Extend Your Arms

Now extend your arms directly in front of you. Ideally they should stay straight although a slight bend at the elbow is acceptable. Spin your palms as you move your arms so that they are now facing the floor, but not touching it.

Step 3 – Lift Your Legs

Now lift your legs off the floor while moving your arms upwards; effectively adopting Superman's flying pose.

Step 4 – Your Chest

As your arms and legs go up, lift your chest off the floor; you’ll be resting on your stomach and hips. The maximum raise for your chest should be 8 inches. This will ensure it is your lower back muscles which are doing all the work.

Step 5 – Hold It

Hold this position for 1 minute and give your lower back muscles a challenge. Holding the position makes it a static stretch which is great for ending your workout. If you want to start your workout, you’ll need to do this as a dynamic stretch.

In this case, you should hold the pose for between 2 and 5 seconds then lower your arms and legs back down but do not touch the floor. Repeat the exercise 10 times and try to do 3 sets.

The Two Point Supermans

This is a more advanced version of the supermans and a great exercise for your core, spine and all the supporting muscles and joints.

Step 1 – Table Top

This is the starting point, effectively knees and hands on the floor with your arms straight. Your hands should be inside your shoulders. The closer together they are the harder this will be.
Keep your low back tight.

Step 2 – 1 Leg, 1 Arm

To start the exercise simply lift your right arm and your left leg. Your arm should stay straight and go out straight in front of you. Your leg should maintain the bend and your thigh should extend the line of your body.

Hold for 2-3 seconds.

Step 3 – Switch

Lower your leg and arm before bringing up the opposite leg and arm. The real secret to the effectiveness of the supermans is that your back does not move while doing this exercise.

If you’re struggling with your balance then you are not keeping your back straight. It is best to keep your movements slow and focus on keeping your back stable.

Alternative – The Rocking Supermans

You can also try rocking when in the classic superman pose. This is as simple as it sounds. Get into the superman pose and then rock forward until your hands are nearly touching the ground. Then rock back until your feet are touching the ground.

Try to repeat this 10 times before taking a breather and doing another 2 sets. The important thing when rocking is to make sure you hold the supermans pose properly.

This can help to build your isometric strength and even improve your ability to do bodyweight training, or gymnastics if you prefer. In short, it will help your core flexibility and balance.

Mixing It Up

Add the supermans into your exercise routines, particularly your core exercises. You’ll feel the benefits surprisingly quickly.

Don’t forget that variety is key. Supermans need to be part of a set of exercises. Check out this muscle workout to get inspired. If you're ready to pack on the muscle, then sign up for Old School Muscle and get information, advice, and support from other men with the same goals and challenges that you face daily.

The path to fitness may not always be smooth, but the supermans will help you fly closer to your goals.

Your new friend & health coach,

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the superman exercise.