Lower Back exercise

Superman Hold

How to do the Superman Hold with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you. Keeping your head in a neutral position, slowly lift your arms and legs around 6 inches off the floor, or until you feel your lower back muscles contracting. Engage…
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Illustration showing the Superman Hold
Targets

Muscles worked

Lower Back muscle Lower Back Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary
Technique

How to do the Superman Hold

  1. 1 Lie on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you.
  2. 2 Keeping your head in a neutral position, slowly lift your arms and legs around 6 inches off the floor, or until you feel your lower back muscles contracting. Engage your glutes, your core, and the muscles between your shoulder blades simultaneously.
  3. 3 Aim to lift your belly button slightly off the floor to contract your abs. A good way to picture this is to imagine you’re Superman flying in the air.
  4. 4 Hold this position.