Core
Superman hold
- Kit
- No kit
- Works
- lower back · glutes
- Also
- hamstrings · mid back · rear delts
The Superman hold is a face-down isometric where you lift your arms, chest and legs off the floor and hold that arch for the length of the effort. It trains the muscles along the back of your body that most sitting leaves underworked, and it balances out plank and crunch work in the same circuit. It suits any level: the shape is simple and there is nothing to learn beyond holding position.
Form
How to do superman hold
- 1Lie face down with your legs straight and together, arms stretched out overhead, palms down and forehead resting on the floor.
- 2Squeeze your glutes and lift your thighs, chest and arms off the floor at the same time, keeping your neck in line with your spine so you look at the floor, not forward.
- 3Reach your hands away from your feet to make yourself long, and hold the shape steadily for the whole effort.
- 4Breathe in a shallow, even rhythm through the hold rather than bracing and holding your breath.
- 5Lower everything to the floor together at the end and let your back relax flat before the next movement.
Watch for
Common mistakes
Craning the head up to look forward, which loads the neck and cuts the arch short.
Fix: Keep your gaze at the floor a little ahead of your hands so your neck stays in line with your spine.
Lifting only the arms while the legs stay down.
Fix: Start the lift from your glutes so thighs and chest leave the floor at the same moment.
Bending the knees to get the feet higher.
Fix: Keep your legs straight and accept a lower lift, height matters less than length.
Variations
Easier and harder
Sessions