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Superman

Exercise Data

Type: Stretching
Main Muscle Worked: Lower Back
Other Muscles: Glutes, Hamstrings
Equipment: Body Only
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Static
Your Rating: 


8.4

Out of 10

Excellent

Exercise Rating Read Superman Reviews
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Superman Images

Superman
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Superman
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Superman Guide

Main Muscle: Lower Back

  1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
  2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
  3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions prescribed in your program.

Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your left leg, arm and side of your chest and do the same with the right side.



Alternative Exercises For Superman

Weighted Ball Hyperextension

Muscle Targeted: Lower Back

7.9

Out of 10

Top 5 Rated Lower Back Exercises

  1. Barbell Deadlift
  2. Deficit Deadlift
  3. Hyperextensions (Back Extensions)
  4. Atlas Stones
  5. Hyperextensions With No Hyperextension Bench

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  • Reviews & Tips
  • Reviews
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of people found this review helpful

sandy8967

Review: Superman

Exercise Rating
9/10

Apr 13, 2013 4:15 AM: simple and effective

sandy8967 BodyStats
Height:
5 '10" (1.78m)
Weight:
156.2 lbs
Up 4.1 lbs
Bodyfat:
7.0 %
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of people found this review helpful

cerp123

Review: Superman

Exercise Rating
10/10

Jul 16, 2012 1:44 AM: this is awesome, i love it.

cerp123 BodyStats
Height:
5 '6" (1.68m)
Weight:
140 lbs
No Change
Bodyfat:
15.0 %
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of people found this tip helpful

Breostag

Tip: Superman

Exercise Rating
10/10

Jun 25, 2011 10:14 AM: It's a good lower back exercise but i wouldn't recommend it to people who regularly tend to have back injuries.

Breostag BodyStats
Height:
5 '10" (1.79m)
Weight:
142.78 lbs
Up 26.2 lbs
Bodyfat:
9.1 %
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of people found this tip helpful

Dgwear

Tip: Superman

Exercise Rating
10/10

Feb 24, 2011 3:43 PM: i like them we use to do them alot in wresting. very good to superset with planks

Dgwear BodyStats
Height:
6 '0" (1.83m)
Weight:
181 lbs
Up 1.0 lb
Bodyfat:
10.0 %
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of people found this review helpful

thetaldich

Review: Superman

Exercise Rating
1/10

Dec 23, 2010 8:35 AM: Such a terrible exercise. Not to mention the thoracic paraspinals are responsible for most extension, so it's not even a good low back workout. However, if you're looking to destroy your lumbar spine, it's awesome.

thetaldich BodyStats
Height:
5 '7" (1.70m)
Weight:
158 lbs
Down 14.0 lbs
Bodyfat:
No Data
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of people found this review helpful

k.lu.1.1

Review: Superman

Exercise Rating
10/10

Mar 8, 2010 2:13 AM: its good for me

k.lu.1.1 BodyStats
Height:
No Data
Weight:
No Data
Bodyfat:
No Data
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