How to do a Superman Hold
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Superman Hold
Workouts with Superman Hold
Target muscles worked
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.
- Lie flat on your stomach with your elbows and shoulders bent to 90 degrees.
- Raise your arms, chest and legs off the floor.
- Hold this position for the allotted time.
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1. Incline Back Extension
90.5 mSCORESWAPPED 7,194 TIMESThis isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
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2. Seated Back Extension
95.9 mSCORESWAPPED 6,828 TIMESSeated 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.
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3. Back Extensions
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4. Cat Cow
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5. Superman
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6. Alternating Superman
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7. Superman with Scaption
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8. Stiff-Legged Barbell Good Morning
91.7 mSCORESWAPPED 3,388 TIMESStiff-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.
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9. Rack Pulls
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10. Stability Ball Back Extension
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