Bodyweight

Superman Hold

The Superman Hold exercise targets lower back and glute muscles, enhancing back strength, core strength, and flexibility. It helps improve posture, reducing the risk of back injuries.
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Superman Hold instructions
Step-by-step instructions
1
Lie face down on a gym mat or the floor. Extend your arms straight out in front of you.
2
Ensure your legs are extended straight behind you, hip-width apart.
3
Raise your head, chest, arms, and thighs off the ground simultaneously. Try to keep your body as straight as possible during this process.
4
Hold this position for a few seconds, feeling the tension in your back and glutes.
5
Relax and lower your body back to the ground to complete one rep. Remember to breathe normally throughout the hold.
Lie face down on a gym mat or the floor. Extend your arms straight out in front of you.
Ensure your legs are extended straight behind you, hip-width apart.
Raise your head, chest, arms, and thighs off the ground simultaneously. Try to keep your body as straight as possible during this process.
Hold this position for a few seconds, feeling the tension in your back and glutes.
Relax and lower your body back to the ground to complete one rep. Remember to breathe normally throughout the hold.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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