Superman Back Raise Hold

Muscles worked

Setup

1. Lie face down on a flat surface with your legs straight and arms extended overhead.
2. Position your forehead on the floor to keep your neck in a neutral alignment.
3. Place your feet hip-width apart with toes pointed away from your body.

How to do it

1. Simultaneously lift your arms, chest, and legs off the floor by contracting your glutes and lower back.
2. Exhale as you lift and hold the peak position, keeping your gaze directed at the floor to avoid neck strain.
3. Maintain the hold for the prescribed duration while breathing steadily and deeply.
4. Lower back down to the starting position with control.

Form checklist

• Keep your neck neutral; do not look up or arch your neck back.
• Squeeze your glutes hard throughout the hold to protect your lower back.
• Keep your arms and legs as straight as possible, avoiding bent knees or elbows.
• Focus on lifting through the mid-back and hips rather than just reaching with the limbs.

Pro tips

• Imagine trying to make your body as long as possible, reaching your fingertips and toes toward opposite walls to maximize spinal decompression.
• Rotate your thumbs toward the ceiling to increase activation in the rear deltoids and trapezius.

Make it harder

• Hold a light weight plate or small dumbbells in your hands to increase the lever arm resistance on the upper back.
• Perform 'Superman pulses' by slightly lowering and raising the limbs 2-3 inches without touching the floor.

Frequently asked

What muscles does the superman back raise hold work?

The superman back raise hold primarily targets the erector spinae, glutes, and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the superman back raise hold?

The superman back raise hold requires no equipment — just your body weight.

Is the superman back raise hold good for beginners?

Yes. The superman back raise hold is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Around The World SupermanIntermediate · erector spinae, glutes, hamstrings, and lats
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius