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Superman Hold
Bodyweight isometric hold lifting arms, chest, and legs that targets the lower back, glutes, and core for improved posture and spinal stability.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lower Back, Glutes
Secondary Muscles
Traps, Shoulders, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
9/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Traps
5/10Upper Traps, Mid Traps
Shoulders
4/10Rear Delts
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
3-10 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie face down on a mat with arms extended forward and legs straight behind, head neutral looking down.
- Engage your core and glutes.
- Inhale then lift arms, chest, and legs a few inches off the ground.
- Keep arms and legs straight without locking joints.
- Hold the position while breathing steadily.
- Exhale and lower slowly to the starting position.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Neutral neck gaze down
- Keep body straight
- Engage core fully
- Breathe continuously
Breathing
Inhale to prepare, exhale during the lift, and breathe steadily throughout the hold.
Tempo
0-5-0
Range of Motion
Lift body 3-6 inches off the ground, forming a slight arch without hyperextending the back; hold without sagging.
Safety
Safety Notes
- Avoid if acute lower back pain
- Do not hyperextend spine
- Maintain neutral head position
- Stop if sharp pain occurs
- Consult professional if pregnant or injured
Spotting
No spotting needed; self-assisted bodyweight exercise.
Common Mistakes
- Overarching the back
- Looking up straining neck
- Holding breath
- Jerky uncontrolled movements
- Lifting too high causing strain
When to Avoid
- Chronic lower back pain
- Recent back injuries
- Pregnancy after first trimester
Flexibility Needed
- Basic prone position comfort
- Shoulder flexion to extend arms
Build Up First
- Core engagement awareness
Also known as
Superman Exercise, Prone Back Extension Hold
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