Hold Superman
Strengthen your back and core with Hold Superman! This simple exercise builds endurance and improves posture.
The Hold Superman mainly works the lower back and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Hold Superman Muscles Worked
Primary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Lats (latissimus dorsi)
Hold Superman Variations and Alternatives
How to do the Hold Superman
Start by lying face down on a comfortable surface, arms extended overhead, and legs straight out behind you.
Engage your core, glutes, and back muscles as you lift your arms, chest, and legs off the floor. You should be balancing on your torso.
Extend your arms and legs so they are as straight as possible, creating a gentle curve in your back.
Your neck should remain neutral, in line with your spine. Look down at the floor to avoid neck strain.
Hold this position, ensuring your limbs and chest are lifted as high as comfortably possible without causing pain.
Breathe normally as you maintain the hold for the desired duration.
After holding the position, gently lower your limbs to return to the starting position.
Rest as needed before repeating for additional sets.
Remember to listen to your body and modify the exercise or reduce the duration of the hold if you experience any pain.
Hold Superman FAQs
What muscles does the Hold Superman work?
The Hold Superman mainly works the lower back and glutes & hips, with help from the core and back. The main muscles are the erector spinae and gluteus maximus.
What equipment do you need for the Hold Superman?
None. The Hold Superman is a bodyweight exercise, so you can do it anywhere.
What are some Hold Superman variations and alternatives?
Similar exercises include the Alternating Superman, Hold Around-The-World Superman, Around-The-World & Superman and Bird Dog Hold.
Training calculators
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