Superman

Definition and execution

The Superman is performed prone, usually with the arms overhead and legs extended, by lifting the arms and legs from the floor. This combines trunk and hip extension. A comfortable, controlled range is more defensible than a required 10–15 cm height, two-second ascent or fixed top hold. The head can remain aligned with the trunk; stop or modify the movement if it causes pain.

Andersson et al. · trunk-training EMG study · ACSM · 2026 resistance-training guidelines

Muscle evidence

Small surface-EMG studies show that combined back- and hip-extension tasks can activate trunk and hip extensors, but activation varies substantially between people and exercise variants. EMG records electrical activity during a task; it does not prove long-term strength, posture or injury outcomes. The evidence does not support a fixed “primary, secondary and stabilizer” hierarchy for every Superman repetition or the claim that feeling it in the back proves the glutes are inactive.

Andersson et al. · trunk-training EMG study · McGill et al. · unilateral/unstable exercise EMG study

HYROX^® and back-pain claims

The current HYROX^® rules do not prescribe the Superman and provide no evidence that it preserves late-race posture, running economy or lumbar health. Sled Push, Sled Pull and rowing are coordinated tasks; the rules do not establish that they heavily exhaust spinal extensors or that a weak “posterior chain” causes rounding and pain. For people with low-back pain, NICE recommends matching exercise to individual needs, preferences and capabilities rather than prescribing one universal drill.

HYROX^® Singles Rulebook 2026/27 · NICE · low back pain and sciatica recommendations

Programming and alternatives

A Superman may be used as one trunk/hip-extension exercise when it is suitable and tolerable. It is not automatically low intensity, appropriate every day or a recovery exercise. Sets, repetitions, range and holds should match the goal and response. A Superman hold changes the contraction duration; reverse plank and machine back extension are different tasks, not interchangeable equivalents. Side planks and reverse crunches do not by themselves make a “complete core” programme.

ACSM · 2026 resistance-training guidelines · NICE · low back pain and sciatica recommendations

Add the superman to your HYROX^® warm-up routine at Repz - the hybrid athlete's exercise library.

FAQ

How many Supermans should I do?

There is no universal 3×10 progression. Choose a tolerable range, repetitions and holds for the intended goal, stop well before form deteriorates, and modify or seek advice if it provokes pain.

Andersson et al. · trunk-training EMG study · ACSM · 2026 resistance-training guidelines · NICE · low back pain and sciatica recommendations

Is a Superman the same as a back extension?

No. Both can involve trunk and hip extensors, but body position, leverage, range and loading differ. Similar acute muscle activity does not make their training effects identical.

Andersson et al. · trunk-training EMG study · ACSM · 2026 resistance-training guidelines · NICE · low back pain and sciatica recommendations