How to do a Medicine Ball Superman

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Medicine Ball Superman

Sets Logged
190,755
Popularity Rank
420th
Difficulty
Intermediate
Lower Back Strength
90 mSCORE 11th
Equipment Required

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?

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