Superman

Movement pattern

Spinal extension

Equipment

Bodyweight

Main muscles

Erector spinae, Multifidus

Also works

Biceps femoris (long head), Gluteus maximus, Trapezius (lower fibres), Deltoid (posterior part), Semimembranosus, Semitendinosus

Stabilisers

—

Muscle groups

Lower back

Level

Beginner

Type

Compound, static

Load

Bodyweight

Logged as

Time

Related exercises

Alternatives: Bird Dog

Opposing movement: Bicycle Crunch, Flutter Kick, Handstand, Lying Leg Raise, Mountain Climber, Plank, Sit-Up, V-Up

Other names

German: Superman · Spanish: Superman · French: Superman

Liftosaur: Superman, Bodyweight · wger: Superman · free-exercise-db: Superman

Also called: Prone 45 Degree Hyperextension, Prone 45-Degree Back Extension, Prone Back Extension, Prone Hyperextension, Prone Roman Chair Back Extension, Prone Superman, Supermans

Build a plan See it in the explorer

Identifier: https://overachiever.eu/kg/exercise/superman

Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.0.0. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)