Superman Hold
Strengthens posterior chain and improves posture
BackBeginnerStrengthIsometric
At a glance
| Muscles worked | Primary: Lower back |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 20-30s |
| Estimated calories burned | ~20 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie face down on the floor
- Step 2: Lift arms, chest and legs off the ground
- Step 3: Squeeze lower back and glutes
- Step 4: Hold position
- Step 5: Lower and repeat
Coaching tips
Benefits
Strengthens posterior chain and improves posture
Common mistakes
Overarching neck
Make it harder
Add arm and leg movement
Make it easier
Shorter hold time
Breathing
Breathe steadily
Build a workout with this exercise
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Intermediate · 5 sets × 10-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.