Superman
Expert Advice
Keep your head in a neutral position, in line with your spine, and avoid jerking movements to protect your lower back.
How-to-do Steps
- Lie face down on the floor with your arms extended in front of you.
- Simultaneously lift your arms, chest, and legs off the floor, engaging your back and glute muscles.
- Hold the raised position for a few seconds.
- Gently lower back to the starting position.
- Repeat for the desired number of repetitions.
Track Superman in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Superman primarily targets the Lats, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Secondary
Glutes25%
Hamstrings25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Superman work?
Superman primarily targets the Lats. Secondary muscles involved include Glutes, Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Superman?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Superman suitable for beginners?
Superman is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
