How to do a superman hold
The superman is lying face down and lifting your arms, chest and legs off the floor at the same time, then holding the position. It trains the muscles along the back of your body, from your spine to your glutes, which often get less work than the front. It needs no equipment and suits beginners.
Muscles worked
Main: Lower back muscles (spinal erectors), Glutes.
Also working: Upper back and rear shoulders, Hamstrings.
How to do a superman hold
- Lie face down with your legs straight and your arms stretched out in front of you.
- Look at the floor just ahead of you so your neck stays in line.
- Squeeze your glutes and lift your arms, chest and legs a few centimetres off the floor at the same time.
- Hold the position, breathing steadily.
- Lower slowly back to the floor and rest briefly before the next hold.
Form tips
- Lie face down, arms forward
- Lift chest, arms and legs
- Squeeze glutes, look at the floor
Common mistakes
Craning the neck up
Looking forward strains the neck. Keep your gaze on the floor.
Lifting too high
A big lift crunches the lower back. A small lift with squeezed glutes is enough.
Bending the knees
Keep the legs straight and lift from the hips.
Easier and harder versions
- Similar level: Bird dog, Reverse snow angel
- Harder: Pilates swimming
How many to do
A good starting point is 3 rounds of 25 seconds, resting 60–90 seconds between sets. Stop each set 1–2 reps before your form breaks down. When every set feels easy, add a few seconds, then move to a harder version.
Questions
Is the superman exercise good for the lower back?
It strengthens the back muscles, and most people tolerate it well. If you have back pain, start with the bird dog, which is gentler.
How long should I hold a superman?
Start with 3 holds of 15–25 seconds, or do it as reps: lift for 2 seconds, lower, repeat 10 times.
General fitness information, not medical advice. Check with your doctor before starting if you have a health condition, an injury or are pregnant, and stop if an exercise causes pain.
