Fysiqal

Hip Hinge · Beginner

Superman

Compound hip hinge exercise using bodyweight.
Movement pattern
Hip Hinge
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Superman

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine hyperextensionprimary action

    Erector spinae (prime mover, high emphasis); Multifidus (synergist, high emphasis); Quadratus lumborum (synergist, low emphasis)

  • Hip hyperextensionprimary action

    Gluteus maximus (prime mover, moderate emphasis); Biceps femoris long head (synergist, moderate emphasis); Semitendinosus (synergist, low emphasis); Semimembranosus (synergist, low emphasis)

Related exercises

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From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.