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Medicine Ball Superman being performed with proper form
Medicine Ball Superman demonstration video — proper form for the full movement.

How to do a Medicine Ball Superman

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
222,674
Popularity Rank
467th
Difficulty
Intermediate
Lower Back Strength
90 mSCORE 11th
Equipment Required

Workouts with Medicine Ball Superman

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Hamstrings, Glutes, Back

    Instructions for Proper Form

    This is a medicine ball variation of the more standard superman. Like the standard superman, this exercise primarily targets your back, lower back, glutes, and hamstrings. The use of a medicine ball allows to add resistance to this usually bodyweight exercise.

    1. Lie face down on the floor and grasp a medicine ball in both hands out in front of you. Keep your arms straight with a slight bend in your elbow.
    2. Engage back and glutes to raise the medicine ball and your legs a few inches off the ground.
    3. Hold this position for a moment at the top of the movement while maintaining tension throughout the back of your body.
    4. Slowly allow the medicine ball and your legs to descend back to the starting position.
    5. You should feel this exercise primarily in your back and glutes.

    Weight & 1 Rep Max Calculator

    Average Medicine Ball Superman standards by male, female, weight, age and height

    Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

    • beginner
      8
      reps
      10
      lbs
      1 Rep Max
      12.5
      lbs
    • intermediate
      8
      reps
      10
      lbs
      12.5
      lbs
    • advanced
      8
      reps
      12.5
      lbs
      15
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Medicine Ball Superman

    Filter By

    1. 1. Superman

      Photo of Superman being performed
      95.4 mSCORESWAPPED 2,151 TIMES

      A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

    2. 2. Incline Back Extension

      Photo of Incline Back Extension being performed
      90.5 mSCORESWAPPED 1,777 TIMES

      This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

    3. 3. Back Extensions

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      96.3 mSCORESWAPPED 1,590 TIMES

      This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

    4. 4. Superman Hold

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      76.2 mSCORESWAPPED 1,467 TIMES

      An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

    5. 5. Seated Back Extension

      Photo of Seated Back Extension being performed
      95.9 mSCORESWAPPED 1,425 TIMES

      Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.

    6. 6. Alternating Superman

      Photo of Alternating Superman being performed
      92.2 mSCORESWAPPED 1,115 TIMES

      This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.

    7. 7. Superman with Scaption

      Photo of Superman with Scaption being performed
      91.9 mSCORESWAPPED 1,052 TIMES

      A variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.

    8. 8. Stiff-Legged Barbell Good Morning

      Photo of Stiff-Legged Barbell Good Morning being performed
      91.7 mSCORESWAPPED 892 TIMES

      Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.

    9. 9. Dumbbell Superman

      Photo of Dumbbell Superman being performed
      77.3 mSCORESWAPPED 862 TIMES

      This exercise is a dumbbell variation of the Superman. Adding dumbbells allows for more resistance than the bodyweight variation. This is a great exercise strengthening your back, lower back, glutes and hamstrings.

    10. 10. Cat Cow

      Photo of Cat Cow being performed
      4.3 mSCORESWAPPED 729 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.