How to do the Superman
Lie face down with your arms extended in front of your head.
Lift your arms, chest and legs a few centimetres off the floor at the same time.
Hold for 1–2 seconds, squeezing your glutes and lower back.
Lower slowly and repeat.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The spinal erectors keep your back straight under load. Hinges, back extensions and good mornings make them strong; start light and own the position.
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