Superman with Scaption being performed with proper form

How to do a Superman with Scaption

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

Sets Logged
2,002,655
Popularity Rank
133rd
Difficulty
Beginner
Lower Back Strength
92 mSCORE 8th
Equipment Required
    Bodyweight-only

Workouts with Superman with Scaption

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Shoulders, Abs

    Instructions for Proper Form

    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.

    1. Lie flat on your stomach with your elbows and shoulders bent at 90 degrees.
    2. Raise your arms, chest and legs off the floor. Hold this position for the allotted time while moving your arm along the frontal plane and squeezing your shoulder blades together.

    Sets & Reps Calculator

    Average Superman with Scaption standards by male, female, gender, weight, age and height

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    • beginner
      3
      sets
      7
      reps
      1 Set Max
      8
      reps
    • intermediate
      4
      sets
      7
      reps
      9
      reps
    • advanced
      4
      sets
      8
      reps
      10
      reps

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