Body weight
Superman hold
Superman hold mainly works your lower back and glutes. It also helps your upper back, rear shoulders, and hamstrings.
Step by step
- Lie face down, arms reaching forward, legs straight.
- Lift arms, chest and legs a few inches, squeezing glutes.
- Hold, breathe steadily, then lower with control.
What you should feel
A gentle burn along your lower back and glutes; you should not feel sharp pain in your lower back or neck.
Common mistake
Lifting too high and cranking the neck up; look at the floor and lift only a little.
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Rack pullLower back, Glutes, Upper back
Back extensionLower back, Glutes
Floor back extensionLower back, GlutesQuestions
What muscles does the superman hold work?
Superman hold mainly works your lower back and glutes. It also helps your upper back, rear shoulders, and hamstrings.
Can I do the superman hold at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the superman hold?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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