Abs
Superman
The Superman is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: spinal erectors (lower back) 36%, gluteus maximus 18% and hamstrings (biceps femoris) 13%.
How to do it
- Lie face down on a mat with your legs straight and your arms stretched out in front of you.
- Rest your forehead just above the mat and point your toes behind you.
- Squeeze your glutes and lift your arms, chest and legs a few centimetres off the mat at the same time.
- Hold the top for one to two seconds with your neck long and your gaze on the floor.
- Lower your arms, chest and legs back to the mat under control.
Tips
- Think about getting long from fingertips to toes rather than high.
- Keep your glutes squeezed the whole rep so the lower back is not doing all the work.
Common mistakes
- Throwing the head back to look forward.
- Kicking the legs up with a jerk instead of lifting them smoothly.
- Dropping straight back to the mat without pausing at the top.
Muscles worked by the Superman
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting arms and legs off the floor: short range, spine-led. Extending the hips and spine from a flexed position against gravity: erectors and glutes lead, hamstrings assist; rounding or keeping the spine neutral shifts the share between back and glutes.
Superman alternatives
Different equipment
- Lower Back Extension Machine
- Seated Back Extension Machine
- Back Extension
- GHD Back Extension
- Hyperextension
- Weighted Hyperextension
Make it harder
Frequently asked questions
What muscles does the Superman work?
Mainly the spinal erectors (lower back). The gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Superman good for beginners?
Yes. The Superman is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Superman?
For example the Lower Back Extension Machine, Seated Back Extension Machine and Back Extension. They train mostly the same muscles, some with different equipment.
How do you make the Superman harder?
Add weight or reps, or move on to the Jefferson Curl and GHD Hip Extension.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.