Around the World Superman Hold - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Around the World Superman Hold

Step by step instructions, muscle activation and variants for the Around the World Superman Hold.

EasyGlutesLower back

About this exercise

The Around the World Superman Hold is a prone back-extension exercise that combines the classic Superman hold with a circular arm sweep. It strengthens the lower back, glutes, and upper traps while improving spinal stability and posterior-chain coordination.

How to Perform

  • Lie face down on the floor with your arms extended overhead and legs straight
  • Simultaneously lift your arms, chest, and legs off the floor into the Superman position
  • Keeping the lift, sweep both arms out to the sides and then down toward your hips in a wide arc
  • Pause briefly at the bottom of the arc, then reverse the movement sweeping arms back overhead
  • Maintain the leg and chest lift throughout the entire arm sweep
  • Control the movement and avoid dropping your legs or chest between reps
  • Lower back to the start with control after completing the hold

Muscle Activation

Primary
GlutesLower back

Common Mistakes

Common mistakes content is coming soon.

About the Around the World Superman Hold

The Around the World 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.

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