Superman

Superman is a compound stretching exercise using body only that trains the lower back.

Open in MyoAmigo →

Primary muscles: Lower Back

Secondary muscles: Glutes, Hamstrings

How to do it

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Superman from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Lower Back volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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