Modified Superman Hold (Legs Grounded)
The modified superman hold with legs grounded is a beginner-friendly back strengthening exercise. By keeping the legs flat on the floor, the focus shifts entirely to the upper back and lower back extensors, reducing difficulty while still effectively targeting the posterior chain.
How to do it
- Lie face down on the floor with your legs extended and your arms stretched overhead.
- Keep your legs flat on the ground and focus on lifting only your chest and arms off the floor.
- Squeeze your glutes and engage your lower back muscles as you lift.
- Hold the raised position for the desired duration.
- Slowly lower your chest and arms back to the floor and repeat.
Form cues
- Keep your legs pressed firmly into the floor.
- Lift your chest and arms gently using your back muscles.
- Keep your gaze slightly downward to keep your neck neutral.
- Squeeze your glutes to stabilize your lower body.
Breathing: Inhale as you lower down, and exhale steadily as you lift your chest and arms.
Common mistakes
- Lifting the legs off the floor which turns this into a full superman and reduces upper back focus.
- Jerking upward too quickly which can strain lower back muscles.
- Straining the neck by looking straight ahead instead of down at the floor.
Muscles worked
Primary: lower back. Secondary: glutes, traps.
Suggested sets & reps
Get fitter
3 sets × 15–20 second holds, rest 60 s
Lose weight
3 sets × 20–30 seconds hold, rest 45 s
Build muscle
3–4 sets × 10–15 controlled lifts, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back discomfort, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
Yes, mild muscle engagement in the lower and upper back is normal, but it should never feel sharp or painful.
How often can I do this exercise?
You can safely perform this back-strengthening movement 2 to 3 times a week with adequate rest days in between.
What if lifting my chest is too difficult?
Simply lift a smaller distance off the floor or focus on just lifting your arms while keeping your chest lightly supported.