A strong back is essential for maintaining good posture, preventing pain, and making everyday movements easier. The Superman exercise is an excellent way to strengthen your back and improve overall stability. In this guide, you’ll learn about the muscles targeted by Supermans, their key benefits, common mistakes to avoid, and how to incorporate them into your back workout for maximum results.
What Muscles Supermans Work?
Supermans work the following muscles:
- The erector spinae: a set of muscles that run vertically along the side of the vertebral column, originating at the hip and extending up to the skull. These muscles help rotate and extend the spine and neck.
- Upper Back Muscles: Trapezius (large paired muscles that extend longitudinally from the posterior top of the neck to the middle of the back and laterally from one end of the scapula to the other end. It supports the arm and retracts, rotates, and depresses the scapula). Rhomboids (muscles that go on top of the scapula on each side of the upper back. They move and support the scapula and rotate the glenoid cavity.
- Gluteal muscles: They are referred to as booty and are involved in the extension, abduction, and rotation of the hip joint. They also help keep the body erect.
- Hamstrings: These muscles are located in the posterior thigh in between the hip and the knee, and are involved in hip and knee movements. They are antagonists to the quadriceps and participate in the deceleration of knee extension.
- Shoulders: Rotator Cuff (a group of muscles and tendons that stabilize the shoulder and allow for its extensive range of motion). Rear Deltoids (posterior fibers of the deltoids involved in external rotation and assist the lats to extend the shoulder).
Benefits of Supermans
- Back Health: Your back muscles play an essential role in spinal stability. Strengthening them helps keep your back healthy while preventing and alleviating back injuries.
- Back Pain: One of the most common complaints I hear relates to back pain and discomfort. The most common cause of this is the weakness of the core and back muscles, which is why strengthening these muscles is so important.
- Posture: Sitting down most of the day can cause a forward-dropping posture, which is not good for your body. Supermans extend and rotate your spine and neck, helping correct poor posture over time.
- Versatility: The Superman exercise is easy to implement and doesn’t require any equipment. You only need your body weight. Plus, you can perform it anywhere.
How to Do Supermans
- Lie face down on a mat, with your legs straight
- Proceed to stretch out your arms in front of you
- Keep your head in a neutral position – in line with your spine
- Raise both your arms and legs off the floor at the same time, forming a bowl shape with your body
- Hold the position for a few seconds to allow you to feel your lower back, glutes, and hamstrings engaged.
- Lower your torso and legs to the starting position
- Repeat for the desired amount of reps
If you are a beginner and the exercise feels too difficult, start by raising only your arms and then your legs. Or you can alternate your left arm with your right leg at the same time and then your right arm with your left leg.
If you want a more advanced version, try raising the arm and leg on one side of the body at a time and alternate it with the other side. This modification can also help highlight imbalances in your body.
Supermans’ Mistakes
When performing the Superman exercise, it’s important to use proper form to maximize benefits and prevent injury. Here are some common mistakes to avoid:
- Lifting Too High: Raising your arms and legs too high can strain your lower back instead of effectively engaging your core and back muscles. Aim for a controlled lift rather than focusing on height.
- Holding Your Breath: Holding your breath can increase tension and reduce oxygen flow to your muscles. Instead, breathe steadily—inhale as you lower and exhale as you lift.
- Rushing the Movement: Performing the exercise too quickly reduces effectiveness; this is not a fast-paced exercise. Focus on slow, controlled movements to properly engage your muscles.
- Arching Your Lower Back Excessively: Overarching the lower back can lead to discomfort or injury. Keep a natural curve in your spine and engage your core to keep you supported.
- Not Engaging Your Core: Failing to activate your core can put unnecessary stress on your back. Keep your abs engaged throughout the movement to maintain stability.
- Holding the Position for Too Long: While pausing at the top is beneficial, holding the position for too long can strain your back. Start with shorter holds and gradually increase as your strength improves.
- Improper Arm and Leg Positioning: Keeping your arms too far apart, not extending your arms, or locking your knees can reduce effectiveness. Maintain a neutral position with a slight bend while stretching out your arms and legs.
- Lifting One Side Higher: Avoid lifting one side higher than the other. Your body should be centered while lying down so that each side works equally. Being in alignment helps prevent injuries as well.
- Lifting Your Head: Avoid lifting your head when you lift your body. This can strain your neck and back. Your head should remain aligned with your spine and stable. Your neck doesn’t initiate or carry the movement of the upper body; your back and shoulders do.
Superman Video
Lower Back Workout
You can complete your posterior chain workout with the following exercises:
Incorporating the Superman exercise into your routine is a simple yet effective way to strengthen your back, improve posture, and enhance overall stability. By performing it with proper form and avoiding common mistakes, you can maximize its benefits while reducing the risk of injury. Whether you’re looking to build a stronger core, prevent back pain, or complement your existing workout, Supermans are a great addition to any fitness plan. Keep practicing consistently, and you’ll see the benefits in no time!
👉🏻 If you’re struggling to see results, stay consistent, or create effective routines, don’t do it alone. A coach can offer the guidance, support, and accountability you need to reach your goals faster and with greater confidence. Reach out today—you’re closer than you think!
To a Fitter Healthier You,
The Fitness Wellness Mentor
