Bodyweight Floor Superman Stretch
Glutes·Intermediate·Compound
Exercise guide
Superman Hold
The Superman Hold strengthens the lower back, glutes, and posterior chain by lifting the arms and legs off the floor and holding the position.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
Yes
How to
How to do the Superman Hold
- 01
Lie face down on the floor with arms extended overhead and legs straight.
- 02
Brace your core and squeeze your glutes.
- 03
Lift your arms, chest, and legs off the floor at the same time.
- 04
Keep your neck neutral and gaze downward.
- 05
Hold the top position for the desired time.
- 06
Lower back down under control.
Performance tips
Cues that matter
- Avoid excessive neck extension
- Lift with control rather than jerking upward
- Keep tension in your glutes throughout the hold
Common questions
Frequently asked
What muscles does the Superman Hold work?
The Superman Hold primarily targets the Back. Supporting muscles include Glutes.
Is the Superman Hold a compound or isolation exercise?
The Superman Hold is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Superman Hold?
The Superman Hold is a bodyweight exercise. No equipment is needed.
What difficulty level is the Superman Hold?
The Superman Hold is rated as beginner difficulty. It is suitable for those new to resistance training.
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