Superman Plank Exercise Guide – How to, Benefits, & Alternatives

Superman planks involve other muscle groups to increase the planks’ intensity. 

Plank exercises stand out for their core-strengthening benefits. They’re powerful isometric exercises that boost endurance, strength, and fitness (1). For those aiming to fortify their core muscles to superheroic levels, the Superman plank — likely named for its resemblance to the iconic flying pose of DC Comics’ Superman — is an indispensable part of your workout arsenal. 

This article explores the Superman plank in-depth, highlighting its primary benefits and the muscles it targets. It provides a detailed, step-by-step guide to executing this bodyweight exercise with perfect form. Moreover, for those looking to diversify their fitness routine, it suggests intriguing alternatives that target similar muscle groups and enhance strength. Let’s dive in below. 

Techniques & Muscles Worked

The Superman plank is a bodyweight exercise that primarily works your abs, obliques, and posterior chain muscles. It also recruits other secondary muscles like the triceps, biceps, and deltoids. This exercise simultaneously challenges your balance, making it great for stability. 

Superman planks are challenging to perform, especially if it’s your first time trying them out. One way to progress is to try perfecting a basic plank and holding that position for about 30 seconds before switching to this variation.

This plank variation only requires adequate space. You don’t need gym equipment to perform this exercise anywhere and anytime. However, if you’re looking for more gains, you could use resistance bands or free weights like dumbbells and kettlebells to work your muscles harder. Below are step-by-step instructions highlighting how to do the Superman plank.

1. Start with your body in a high pushup position.
2. Keeping your back straight, place your palms on the floor and your toes at shoulder-width length.
3. Engage your core to prevent your back from dipping. This is your starting position.
4. Next, lift your left leg while extending your right arm forward. Stay in this position for about three to five seconds, then slowly lower your arm and leg back to the starting position.
5. Mirror the same movement, lifting your right leg and left arm forward. Stay in that position for the same number of seconds and return to the starting position to finish the rep. 
6. Repeat for as many reps as you desire.

Benefits

The Superman plank is an isometric exercise that works multiple muscle groups. Here is a list of benefits of performing the Superman plank.

Target the Core and Posterior Chain

Performing the Superman plank requires a lot of balance and stability because you almost leave your body weight suspended. This tasks your core and posterior chain to keep the body in line, thus building and strengthening them. Building your core and posterior chain helps prevent injuries like lower back pain. It also improves your posture and helps with equal load distribution throughout the body.

Builds Your Endurance and Strength

The Superman plank recruits multiple muscles isometrically to keep the body in the right form. You’ll feel this exercise intensely after just a few seconds. Holding proper form until the seconds run out will help build muscle endurance and strength.

Addresses Muscle Imbalances

Superman planks are unilateral because the pose emphasizes one side of the body. This means you can use this exercise to identify your weaker side and correct that muscle and strength imbalance. 

Better Mind-Muscle Connection

Doing the Superman plank requires a lot of concentration to keep the plank position right. Focusing on the target muscles builds your mind-muscle connection, which research shows effectively builds muscles during resistance training (2).

Better Transitioning to Other Workouts

The Superman plank is an excellent full-body exercise for multiple muscle groups. It also builds and strengthens your core, posterior, and abdominals. When these muscles are stronger, they can improve your form in other exercises like deadlifts, squats, and lunges. 

Superman Plank Alternatives

The Superman plank is a strength training exercise that works the whole body. However, it can’t be your only core-building routine; you must vary your exercise to avoid a training plateau. Here is a list of alternative exercises for building your core and upper body strength. 

Hang Snatches

The hang snatch is an advanced strength training exercise that works the full body. You raise a barbell from your lower body to fully extend your arms over your head. This exercise also targets the core, posterior chain, and shoulders and works your chest. 

Good Morning Squats

The good morning squat is a compound exercise that builds your core and posterior chain. This workout provides the benefit of two exercises in one: good mornings and squats. Aside from working the upper and lower body muscles, good morning squats equally work and strengthen the knee and hip joints, which help with mobility and flexibility.

Mountain Climbers

Mountain climbers are isometric exercises that work your delts, core, arms, glutes, hamstrings, and quads. They can be done anywhere, just like Superman planks, because they don’t require any equipment. However, add resistance bands to your workout for more strength and muscle gains.

FAQs

How do you do the Superman plank?

The Superman plank requires no equipment but just your body to execute. It’s a pretty laborious exercise, but with adequate practice using the traditional plank, you can easily transition to it quickly. Check out the exercise guide above for a how-to of the Superman plank.

How long should you do Superman plank?

The length of the Superman plank depends on your endurance or strength. However, because each hand requires balance and stability, you can hold it for three to five seconds before switching to the other hand. The exercise guide above provides more details about this.

How do you do the Superman exercise step by step?

The Superman plank is a strength training bodyweight exercise. Your first step is to assume a plank position and then hit the Superman pose. The above article provides a comprehensive step-by-step guide to executing this exercise using the right form.

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References

1. Park, S. K., Lee, K. S., Heo, S. J., & Jee, Y. S. (2021). Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report. Medicina (Kaunas, Lithuania), 57(8), 845. https://doi.org/10.3390/medicina57080845
2. Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7