Exercise Guide
Superman Hold
The superman held for time rather than repped. Builds endurance in the spinal erectors, which is what they actually do all day.
BeginnerStrengthStaticIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Lower Back
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Static
Mechanic
Isolation
Secondary Muscles
GlutesMiddle Back
How to Perform
- 1
Lie face-down with your arms extended overhead and your legs straight.
- 2
Lift your arms, chest and legs off the floor at the same time.
- 3
Squeeze your glutes and hold the position with your neck neutral.
- 4
Hold for time, then lower everything together.
Tips
- ★Height is not the goal - a small lift held well beats a big one that shakes.
- ★Look at the floor rather than craning your head up.
Explore by Muscle