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Superman Hold being performed with proper form
Superman Hold demonstration video — proper form for the full movement.

How to do a Superman Hold

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
2,599,353
Popularity Rank
91st
Difficulty
Beginner
Lower Back Strength
83 mSCORE 19th
Equipment Required
Bodyweight-only

Workouts with Superman Hold

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Abs

    Instructions for Proper Form

    An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

    1. Lie flat on your stomach with your elbows and shoulders bent to 90 degrees.
    2. Raise your arms, chest and legs off the floor.
    3. Hold this position for the allotted time.

    Alternatives & Variations to Superman Hold

    Filter By

    1. 1. Back Extensions

      Photo of Back Extensions being performed
      96.3 mSCORESWAPPED 7,016 TIMES

      This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

    2. 2. Incline Back Extension

      Photo of Incline Back Extension being performed
      90.5 mSCORESWAPPED 6,957 TIMES

      This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

    3. 3. Seated Back Extension

      Photo of Seated Back Extension being performed
      95.9 mSCORESWAPPED 6,924 TIMES

      Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.

    4. 4. Cat Cow

      Photo of Cat Cow being performed
      4.3 mSCORESWAPPED 6,420 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

    5. 5. Superman

      Photo of Superman being performed
      95.4 mSCORESWAPPED 6,263 TIMES

      A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

    6. 6. Alternating Superman

      Photo of Alternating Superman being performed
      92.2 mSCORESWAPPED 4,822 TIMES

      This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.

    7. 7. Superman with Scaption

      Photo of Superman with Scaption being performed
      91.9 mSCORESWAPPED 3,724 TIMES

      A variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.

    8. 8. Stiff-Legged Barbell Good Morning

      Photo of Stiff-Legged Barbell Good Morning being performed
      91.7 mSCORESWAPPED 3,723 TIMES

      Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.

    9. 9. Rack Pulls

      Photo of Rack Pulls being performed
      89.1 mSCORESWAPPED 2,731 TIMES

      Rack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.

    10. 10. Stability Ball Back Extension

      Photo of Stability Ball Back Extension being performed
      74.3 mSCORESWAPPED 1,774 TIMES

      This exercise is a variation of the more standard back extension. This variation utilizes a stability ball to add more instability to the movement making this a more challenging variation. This is a great exercise for improving lower back strength and core stability.