Superman Hold: How To, Form & Muscles Worked

Name: Superman Hold — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Hold a prone hip-extension position by lifting your chest and legs a few inches off the floor to work the core and hips.

Hold a prone hip-extension position by lifting your chest and legs a few inches off the floor to work the core and hips.

How to do the Superman Hold#

Lie face down on a mat with your arms extended overhead and legs straight.
Simultaneously lift your chest and both legs a few inches off the ground while keeping your neck neutral.
Contract your hips and brace your core to keep the body steady in the raised position.
Breathe evenly and maintain the hold for the target duration.
Lower your chest and legs back to the mat with control to finish.

Muscles worked#

Primary: Lower back (Erector Spinae), Glutes (Gluteus Maximus)
Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Upper back (Rhomboids & Middle Trapezius), Rear delts (Posterior Deltoid)

Frequently asked questions#

What muscles does the Superman Hold work?

The Superman Hold primarily works the lower back, glutes. The hamstrings, upper back, rear delts assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the hamstrings, upper back, rear delts, lighten the load and slow the lowering phase.

What equipment do I need for the Superman Hold?

None. The Superman Hold is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Superman Hold suitable for beginners?

Yes. The Superman Hold is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Superman Hold?

Back Extension, Machine Back Extension, Bird Dog all train the same primary muscles as the Superman Hold. Pick whichever one matches the equipment in front of you.

How to do the Superman Hold#

Muscles worked#

Plan your sets

Frequently asked questions#

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