Superman Plank: Little Known Plank For Those Who Want To Be Elite

Graphic image of a muscular man performing Superman Plank.

Superman Plank is surely a robust physical exercise to form your abs. Are you aiming to use outstanding technique and get a flatter and stronger stomach? Then try our tutorial so that you get started straight away.

Superman Plank Summary

  • Primary Muscles: Rectus Abdominis
  • Secondary Muscles: Iliopsoas (Psoas Major & Iliacus), Obliques, Pectoralis major, Quadriceps, Sartorius, Serratus Anterior, and Tensor Fasciae Latae
  • Equipment: Body Weight
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic
Graphic image of a fit man performing alternate cable triceps extensions.

Superman Plank Instructions

  • Lie face down on a mat with your arms under your shoulder.
  • Press up to a plank, then walk your hands forward beyond your head.
  • Hold this isometric position for 20 seconds to a minute.

Video Tutorial

How to Do Superman Exercises

Superman Plank Muscles

Target (Agonist)

  • Rectus Abdominis


  • Iliopsoas (Psoas Major & Iliacus)
  • Obliques
  • Pectoralis major
  • Quadriceps
  • Sartorius
  • Serratus Anterior
  • Tensor Fasciae Latae

Dynamic Stabilizers

  • None


  • Latissimus Dorsi
  • Levator Scapulae
  • Rhomboids
  • Trapezius – Lower
  • Trapezius – Middle
  • Triceps Brachii

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the superman plank exercise highlighted in red and the rest in blue.

Benefits of Superman Plank

The Superman Plank is an effective exercise for strengthening the Rectus Abdominis muscle, which is the main abdominal muscle responsible for flexing the trunk. This exercise works the entire core, including the obliques and transverse abdominis, while isolating the Rectus Abdominis. The Superman Plank also helps to improve posture and balance, which helps with other exercises and everyday activities. Not only does it strengthen the Rectus Abdominis, but it also improves core strength and stability. This exercise can be modified to make it easier or harder depending on the individual’s fitness level. It is a great exercise for all fitness levels and can help to enhance overall core strength and stability.

Tips for Performing Superman Plank

You’ve landed at the right location if you desire to advance your capability to perform superman plank. Using these suggestions can allow you to take full advantage of this amazing workout. You’ll be able to develop your stomach muscles, and reduce your chance of getting hurt. So let’s get begin and see what these tips can accomplish for you.

  • 1. Make sure you use proper form: When doing the Superman Plank, ensure that your head, shoulders, and hips are in line with each other and that your core is engaged. This will help maximize the effectiveness of the exercise and make it safer for your body.
  • 2. Increase the challenge: To make the Superman Plank more challenging, hold the position for a longer period of time or bring your arms and legs closer to the ground before extending them again. This will help keep your workout interesting and effective.
  • 3. Take breaks: Don’t push yourself too hard during this exercise. Take breaks when needed and don’t forget to stretch after you’re done. This will help prevent injuries and keep you feeling energized for your next workout.

Benefits and Tips Video

Frequent Mistakes To Avoid

When conducting superman plank, avoiding common errors is key to achieving optimal results and preventing injury. From improper form to not engaging your core, these errors can reduce the effectiveness of the exercise and can even raise your risk for injury. Not only can preventing these mistakes increase your strength, but also can help you feel more assured and inspired when at in the gym. So let’s get started on avoiding those common mistakes and making this exercise a normal part of your strength training.

  • 1. Not engaging the glutes: Many people forget to engage their glutes when performing the Superman Plank, meaning they will not be targeting the intended muscle groups as effectively.
  • 2. Not holding the plank for long enough: Holding a Superman Plank for too short of a time will not provide the desired benefits. Men should strive to hold the plank for at least 30-60 seconds.
  • 3. Not maintaining proper form: Poor form can lead to incorrect muscle activation and put strain on the wrong parts of the body. Men should focus on maintaining proper form when performing the Superman Plank.

Variations and Complementary Exercises

The Superman Plank is an excellent exercise for strengthening your core and back muscles, but there are other variations and complementary exercises that will help you build strength and stability. Here is a list of variations, complementary, or alternative exercises that work similar muscles as the Superman Plank.

Graphic image of Sit Up.

Sit Up: Sit Up is a great complementary or alternative exercise for the Superman Plank. It is a simple exercise that can be completed with minimal equipment. It works on strengthening the core and back muscles, while also engaging the arms and legs. It can be done anywhere, from your living room to the gym, and it helps to build overall stability in the body. This exercise is also an effective way to improve posture and balance, which are important for overall health. The Sit Up is a great way to increase strength and stability in the core and back muscles, making it the perfect complement to the Superman Plank.

Graphic image of Reverse Crunches.

Reverse Crunches: Reverse Crunches are a great complementary or alternative exercise for the Superman Plank. This exercise helps to strengthen the core, lower back and glutes. It is performed by lying on your back with your legs bent and feet flat on the floor. You then lift your legs off the floor, bringing your knees towards your chest and pulling your tailbone off the floor. This engages the abdominal muscles and helps build strength in the lower back and core. Reverse Crunches are a great way to build a strong core while also helping to improve balance and posture.

Graphic image of Parallel Bar Leg Raise.

Parallel Bar Leg Raise: The Parallel Bar Leg Raise is a great complement to the Superman Plank exercise. It is an excellent alternative for strengthening the core and upper body muscles, as well as the lower back, abs, and glutes. The Parallel Bar Leg Raise requires a user to lay on their back with their legs bent and feet flat on the floor, then to raise their legs off the floor using the strength of their core muscles. This exercise strengthens the abdominal muscles, as well as other core muscles, while also helping to improve posture. It also helps to improve balance and coordination.

Check Out These Top Bodyweight Exercises

Graphic image of Otis Up.

Otis Up: Otis Up is a great complementary or alternative exercise to the Superman Plank. It requires the same core stabilization and strength as the Superman Plank, but with an additional focus on shoulder mobility. To do Otis Up, start in a plank position with your arms slightly wider than shoulder width apart and your feet hip-width apart. Lift your right arm off the ground and reach it toward the sky. At the same time, raise your left leg off the ground and reach it toward the sky. Hold this pose for a few seconds before returning to the starting position and then repeating on the other side. The Otis Up helps to strengthen and stabilize the core, while also improving shoulder mobility and range of motion.

Graphic image of Lying Leg Lift Hold.

Lying Leg Lift Hold: The Lying Leg Lift Hold is a great complementary or alternative exercise to the Superman Plank. This exercise targets the core and lower body muscles while challenging stability. To perform this exercise, lie on your stomach with your legs extended. Then, lift your legs and arms off the ground, hold for five to ten seconds, and slowly lower back down. This exercise is beneficial for strengthening the lower back, core, and hip flexors, which can help improve posture and balance. It also helps increase muscular endurance and stability.

Graphic image of Lying Leg Crunch.

Lying Leg Crunch: The lying leg crunch is a great alternative or complementary exercise to the Superman Plank. It is an abdominal exercise that works the lower and upper abdominals, the hip flexors, and even the lower back muscles. To do the exercise, lie flat on your back with your arms at your sides and your legs extended straight out in front of you. Then, slowly raise your legs up to your chest while keeping your lower back pressed into the floor. Once your legs are at a 90-degree angle, hold for a few seconds and then slowly lower your legs back down to the starting position. This exercise is great for building core strength and stability, and it can be used as a substitute for the Superman Plank when it becomes too difficult.

Opposing Complementary Exercises

To further enhance the benefits of Superman Plank, these exercises can be included in the workout routine. By targeting opposing muscle groups, these exercises will improve strength and balance while helping to prevent injury.

Graphic image of Barbell Stiff Leg Good Morning.

Barbell Stiff Leg Good Morning: The Barbell Stiff Leg Good Morning is a great complementary exercise to the Superman Plank as it works the opposing muscle groups. This exercise is an isolation exercise that primarily targets the glutes and hamstrings, while the Superman Plank primarily targets the core and lower back muscles. This exercise can be performed by positioning a barbell behind your neck and slowly bending forward at the hips while keeping your legs straight. This movement can be done for multiple sets of 10-15 repetitions to increase strength in the glutes and hamstrings while helping to promote balance in the body.

Graphic image of Barbell Good Morning.

Barbell Good Morning: The Barbell Good Morning is an excellent exercise to pair with the Superman Plank. The Barbell Good Morning works the posterior chain muscles such as the hamstrings, glutes, and lower back, which are the exact opposite muscle groups used in the Superman Plank. By doing both exercises, you will be able to effectively target both the anterior and posterior chain of muscles. This pairing of exercises is great for developing balance and strength in the core and lower body.

Graphic image of Smith Machine Good Morning Off Pins.

Smith Machine Good Morning Off Pins: The Smith Machine Good Morning Off Pins is a great complement to the Superman Plank exercise as it works the opposing muscle groups. The Good Morning Off Pins strengthens the posterior chain muscles, such as the glutes and hamstrings, while the Superman Plank focuses on the anterior chain muscles, such as the core and chest. The two exercises combined create an effective, full-body workout that will help build strength and improve posture. Furthermore, the Good Morning Off Pins can be used to increase the difficulty of the Superman Plank, making it a great way to challenge yourself and reach your fitness goals.


Superman Plank is a great exercise for those looking to get fit! It helps to target and strengthen the core, as well as the upper body and back muscles. Just remember to keep your back straight, your elbows tucked in, and focus on your breathing. Additionally, be sure to keep your hips from sagging and use proper form throughout the exercise. With this information in mind, you’re well on your way to achieving your fitness goals. So what are you waiting for? Get out there and give Superman Plank a try – and while you’re at it, why not check out some of our other fitness articles for more tips and tricks?

References: Wikipedia | |

Pin image for superman plank post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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