Superman Hold
Primary
Back
Secondary
Glutes, Hamstrings, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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Superman holds are a floor exercise where you lift your arms and legs simultaneously, creating a curved body position. The isometric hold strengthens your erector spinae, glutes, and posterior shoulders without any equipment. Great for lower back endurance.
Lift your arms and legs off the floor together and hold. Keep your head neutral—look at the floor, not forward. Squeeze your glutes and lower back to maintain the position. Breathe steadily.
Superman Hold — targeted muscles
Why This Exercise Works
The superman hold trains the erector spinae, glutes, and hamstrings isometrically through spinal extension against gravity. Unlike loaded back extensions, the bodyweight nature makes it accessible and low-risk. The simultaneous arm and leg lift also engages the posterior shoulder muscles.
Also targets: Glutes, Hamstrings, Shoulders
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How do you perform the Superman Hold?
- 1
Lie face down on the floor with arms extended overhead.
- 2
Keep your legs straight with toes pointed behind you.
- 3
Lift both arms and both legs off the floor simultaneously.
- 4
Create a U-shape with your body holding at the top.
- 5
Squeeze your lower back and glutes to maintain position.
- 6
Hold for the desired time then lower with control.
What are the best tips for the Superman Hold?
Start with shorter holds and build up duration over time.
Keep your head in a neutral position looking at the floor.
Breathe steadily throughout the hold, do not hold breath.
Focus on lifting from the lower back not just the limbs.
When to Use the Superman Hold
Use supermans as a warm-up before deadlifts or as a core finisher. They are perfect for home workouts when you have no equipment. Build up hold duration over time rather than adding weight.
What are common Superman Hold mistakes to avoid?
Lifting the head too high straining the neck.
Not lifting arms and legs high enough off the floor.
Holding breath instead of breathing steadily throughout.
Letting the limbs drop before the set is complete.
Superman Hold — who it's best for
Beginners building foundational posterior chain strength. Home trainers without gym access. Anyone wanting lower back endurance work without loading the spine.
How many sets and reps of Superman Hold should you do?
Recommendation: 3-4 sets of 20-30 second holds. Rest 45 seconds.
Muscle Growth
30-45 second holds
Rest 90s-2min
Strength
15-30 second holds
Rest 2-3min
Endurance
45-60 second holds
Rest 60s
Where to Use in Your Workout
Use in warm-ups before pulling exercises or in core circuits. The isometric nature complements dynamic posterior chain work like deadlifts and rows.
Sample Workout Blocks
Week 1: 3x20s holds @ RPE 6 | Week 2: 3x30s holds @ RPE 7 | Week 3: 4x30s holds @ RPE 7 | Week 4 (deload): 2x20s holds @ RPE 5
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Get Your Custom PlanWhat are good alternatives to the Superman Hold?
Other Variations
- Alternating Superman
- Swimming Superman
- Superman Pulses
Frequently Asked Questions About the Superman Hold
The Superman Hold primarily targets the Erector spinae, making it an effective exercise for back development. Secondary muscles worked during the Superman Hold include Glutes, Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Shoulders, Core.
Yes, the Superman Hold is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Beginners building foundational posterior chain strength. Home trainers without gym access. Anyone wanting lower back endurance work without loading the spine. Start with lighter weights to master proper form before progressing.
For the Superman Hold, the recommended approach depends on your goals. 3-4 sets of 20-30 second holds. Rest 45 seconds. For strength, use 15-30 second holds. For muscle growth, perform 30-45 second holds. For endurance, complete 45-60 second holds.
Yes, the Superman Hold can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting back.
Good alternatives to the Superman Hold include: Back Extension, Bird Dog. These exercises target similar muscle groups as the Superman Hold and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Do not hyperextend the neck by looking up.
- Stop if you feel sharp pain in the lower back.