Lying face-down and lifting the arms and legs off the floor, the superman hold strengthens the lower back, glutes and upper back with no equipment. It is a gentle way to build the muscles that keep the spine upright.
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3
Sets
—
Duration
Bodyweight
Equipment
4.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Lower back
📋 How To Perform Superman Hold
1
Lie face-down on the floor, arms extended in front of you.
2
Simultaneously lift your arms, chest, and legs off the floor.
3
Squeeze your lower back and glutes at the top of the movement.
4
Hold briefly, then lower slowly back down.
5
Keep your neck neutral — don't crane it up to look forward.
💡 Benefits of Superman Hold
Strengthens the spinal erectors, glutes and the muscles between the shoulder blades, which support good posture and a healthy lower back. It is also a safe, low-impact exercise for beginners.
📈 Sets, Reps & Programming
Do 3 sets of 15 to 30 second holds, lifting the arms and legs only a few inches off the floor. Breathe steadily and squeeze the glutes.
⚠️ Common Mistakes to Avoid
Lifting the head and neck too high
Holding the breath
Jerking up instead of lifting smoothly
✅ Pro Tips
Lift the arms and legs only a few inches and keep the neck neutral
Squeeze the glutes and breathe steadily
🛡️ Safety Notes
Avoid it if you have lower-back pain that worsens with extension. Stay in a comfortable range and stop if you feel pinching in the lower back.
🔁 Progressions & Regressions
Make it harderlift the opposite arm and leg alternately with longer holds.
Make it easierlift only the arms or only the legs.
