Reviewed June 2026
Superman Hold
Save
Primary
Back
Secondary
Glutes, Hamstrings, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Coaching Note
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
See where Superman Hold fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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
Want a plan that programs the Superman Hold with the right sets, reps, and progression built in?
Get Your Custom PlanWhere Superman Hold fits in your workout
MySetPlan places Superman Hold inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Superman Hold3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Superman Hold?
Other Variations
- Alternating Superman
- Swimming Superman
- Superman Pulses
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Superman Hold — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Do not hyperextend the neck by looking up.
- Stop if you feel sharp pain in the lower back.