How to Do Superman

Superman is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Superman

  1. 01Lie face down on the floor with arms extended overhead and legs straight.
  2. 02Inhale and simultaneously lift your arms, chest, and legs off the ground.
  3. 03Squeeze your glutes and lower back muscles at the peak of the movement.
  4. 04Hold the elevated position for two seconds while maintaining a long neck.
  5. 05Exhale and slowly lower your limbs back to the starting position.强化

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Superman

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a neutral gaze toward the floor to avoid excessive strain on the cervical spine.

Same coaching engine used inside the A90 app

05 / FAQ

Superman questions

What muscles does Superman work?

Superman is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Superman correctly?

Lie face down on the floor with arms extended overhead and legs straight. Inhale and simultaneously lift your arms, chest, and legs off the ground. Squeeze your glutes and lower back muscles at the peak of the movement. Hold the elevated position for two seconds while maintaining a long neck. Exhale and slowly lower your limbs back to the starting position.强化

What is the A90 coach tip for Superman?

Maintain a neutral gaze toward the floor to avoid excessive strain on the cervical spine.

Is Superman suitable for beginners?

Superman is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Superman?

No. Superman is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes superman into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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