About this exercise
The superman hold strengthens the lower back, glutes, and shoulders by engaging the posterior chain muscles through an isometric hold.
Superman hold
Step by step instructions, muscle activation and variants for the Superman hold.
EasyLower back
How to Perform
- Lie face down on the floor with arms extended forward and legs straight.
- At the same time lift your arms, chest, and legs off the ground while keeping your neck neutral.
- Squeeze your glutes and lower back, holding the position for 20–30 seconds.
- Lower back down with control.
Muscle Activation
Primary
Lower back
Secondary
GlutesHamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Superman hold
The Superman hold is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.