Superman Hold

Muscles worked

Setup

1. Lie face down on a flat surface or exercise mat with your legs straight and arms extended fully overhead.
2. Position your forehead on the floor to ensure your neck starts in a neutral alignment.
3. Point your toes and keep your feet roughly hip-width apart.

How to do it

1. Simultaneously lift your arms, chest, and legs several inches off the floor by contracting your glutes and lower back muscles.
2. Exhale as you reach the peak height, focusing on creating length from your fingertips to your toes.
3. Hold the elevated position for the prescribed duration, maintaining steady and controlled breathing.
4. Inhale as you slowly lower your limbs back to the floor with total control; do not just drop.

Form checklist

• Keep your gaze directed at the floor to avoid straining the cervical spine.
• Squeeze your glutes forcefully throughout the hold to stabilize the pelvis.
• Keep your arms and legs as straight as possible; avoid bending at the knees.
• Ensure your thighs and chest are lifted equally to maintain balance.

Pro tips

• Imagine someone is pulling your hands and feet in opposite directions to maximize spinal decompression and muscle engagement.
• Retract and depress your shoulder blades (pull them down and back) to better activate the trapezius and rhomboids.

Make it harder

• Perform 'Superman Pulldowns' by mimicking a lat pulldown motion with your arms while maintaining the hold.
• Hold a small towel between your hands and pull it apart to increase tension across the upper back and shoulders.

Frequently asked

What muscles does the superman hold work?

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

What equipment do you need for the superman hold?

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

Is the superman hold good for beginners?

The superman hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps