Superman
The Superman is a controversial, potentially dangerous exercise. An important function of the muscles involved is extending the spine and aligning the upper body with the lower body. These are functions of the erector spinae in the back, the gluteal muscles, and the hamstrings. However, due to the prone position, they are already aligned. Extending further therefore constitutes hyperextension. This can create risky pressure on the intervertebral discs.
Superman
Main muscles:
- Erector spinae (‘back extensor’)
- Hamstrings (biceps femoris, semitendinosus, semimembranosus)
- Gluteal muscles (gluteus maximus, medius, and minimus)
Performing the Superman
- Lie on the floor on your stomach.
- Extend your arms in front of you with your hands and feet flat on the floor.
- Now lift your hands and feet just a very small distance from the floor by pressing your pelvis into the floor. Try not to lift your chest and ensure that your thighs come only slightly off the floor.
Superman technique
A safe execution, insofar as possible, requires a very small range of motion, whereas a large range of motion is normally preferred. Viewed from above, the arms and legs form a straight line. Avoid extending too far, which results in a bowl shape.
There are alternatives to this exercise that trainers will more often recommend (see alternatives).
Alternatives
- Back extensions
- Hip Thrust
- Bird dog
- Glute bridge
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