FitCi
Superman is an isolation exercise for the back: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: glutes, core. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie face down with your arms extended forward and your legs straight.
- Fix your gaze on the floor to keep your neck in line with your spine.
- Raise your arms, chest, and legs a few centimeters off the floor at the same time.
- Hold this position for 2-3 seconds while squeezing your back and glutes.
- Lower to the floor under control and repeat without resting.
Coaching tip
Keep your neck neutral by fixing your gaze on the floor; the goal is not to go high but to squeeze your back and glutes.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.