Duration exercise

Superman Hold form, muscles worked, and workout tracking

The superman hold is an isometric version of the superman in which the arms, chest, and legs stay lifted off the floor for time, targeting the spinal erectors, glutes, and posterior shoulder. Lifters use it to build lower-back endurance and postural stamina, since sustained extension holds condition the deep back muscles that support heavy squats, deadlifts, and long days of sitting.

Superman Hold illustration

How to do Superman Hold

  1. 1Lie face down with your arms extended overhead and your legs straight behind you.
  2. 2Brace your core and lift your arms, chest, and thighs off the floor into full extension.
  3. 3Squeeze your glutes and upper back to keep everything elevated, holding a steady position.
  4. 4Breathe in a controlled rhythm throughout the hold; do not hold your breath or let the limbs sink.
  5. 5Avoid craning your neck upward; keep your gaze at the floor and hold for the prescribed time before lowering slowly.

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Track Superman Hold in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.