Superman Hold

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How effective is this exercise for you?

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Video demonstration coming soon

Sets

—

Duration

Bodyweight

Equipment

4.00

Cal/min

🎯 Muscles Worked

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Primary

lower back

Lie face-down on the floor, arms extended in front of you.

Simultaneously lift your arms, chest, and legs off the floor.

Squeeze your lower back and glutes at the top of the movement.

Hold briefly, then lower slowly back down.

Keep your neck neutral — don't crane it up to look forward.

What muscles does Superman Hold work?

Superman Hold primarily targets the lower back.

How many sets and reps of Superman Hold should I do?

Sets and reps for Superman Hold should be adjusted based on your goal, experience level, and overall program.

What equipment do I need for Superman Hold?

Superman Hold requires no equipment — it can be done with just bodyweight.

Get a personalised training program from a real coach — not a generic template.