Bodyweight Training

Superman Hold exercise

A core and lower back strengthening exercise that mimics the flying position of Superman. It targets the erector spinae, glutes, hamstrings, and shoulders.

Superman Hold exercise demonstration

How to perform Superman Hold

  1. Lie face down on the floor with your arms extended straight in front of you and legs extended behind you.
  2. Engage your core and glutes, then simultaneously lift your arms, chest, and legs off the ground.
  3. Keep your neck neutral and hold the top position, squeezing your glutes and back.
  4. Hold for 10–30 seconds, then slowly lower back to the starting position.
  5. Repeat for the desired number of sets or time intervals.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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