Superman

Bodyweight, floor or mat

Also called superman back raise

Lie face down with arms overhead, then lift the arms, chest, and legs off the floor together and hold briefly before lowering.

Movement

Main movers get full credit for a set, helpers half.

Core

Lower body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better1.0
Poor stimulus; little growth even near failure. 1 source.
- 1/5 Only a couple of inches of range and not a hard movement, so a poor way to train the back; flexion rows with a big stretch are the better swap. Renaissance Periodization, The Worst Exercises People Still Do (And What’s Better) @ 4:07videoExpert opinion2025checked by AI
Injury risk lower is better4.0
Elevated; common source of irritation or strain. 1 source.
- 4/5 Argues the excess compression can worsen back problems instead of helping them. Jeremy Ethier, How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises) @ 1:34videoStudy2019checked by AI
Spinal load lower is better4.0
Heavy axial or shear load. 1 source.
- 4/5 Cites McGill testing of roughly 6000 N spinal compression, well over the 3300 N occupational limit, despite good lower-back activation. Jeremy Ethier, How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises) @ 1:02videoStudy2019checked by AI