Superman Hold
The superman hold is a bodyweight exercise targeting the lower back. Performed lying face down, simultaneous lifting of the arms and legs engages the erector spinae, glutes, and upper back, making it an effective movement for building posterior chain strength and spinal stability.
How to do it
- Lie face down on the floor with your arms extended straight overhead and your legs straight behind you.
- Engaging your glutes and lower back, simultaneously lift your arms, chest, and legs off the floor.
- Hold the raised position for 2-3 seconds, keeping your neck in a neutral position.
- Slowly lower your arms, chest, and legs back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your gaze fixed on the floor to maintain a neutral neck.
- Squeeze your glutes before lifting your limbs.
- Lift arms and legs simultaneously using your back muscles.
- Hold briefly at the top without holding your breath.
Breathing: Inhale to prepare on the floor, and exhale gently as you lift your chest and limbs.
Common mistakes
- Looking straight ahead strains the cervical spine, so keep your gaze downward.
- Jerking up too fast reduces muscle engagement, so lift with a smooth and controlled motion.
- Bending the knees makes the movement less effective, so keep your legs straight.
Muscles worked
Primary: lower back. Secondary: glutes, traps.
Suggested sets & reps
Get fitter
3 sets x 10 reps, rest 60 s
Lose weight
3 sets x 10-15 reps, rest 45 s
Build muscle
3 sets x 8-12 reps, 2-second hold, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have persistent lower back discomfort, check with a professional before attempting spinal extension exercises.
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
Where should I feel the superman hold?
You should feel your lower back, glutes, and upper back working to lift your body.
Can I do this exercise every day?
Yes, but beginners often do well starting with 2 to 3 times a week to allow adequate recovery.
What if my lower back hurts?
Stop immediately. If you feel sharp pain or discomfort, ease off and try a gentler regression like the modified superman hold.