Which muscles does the superman hold work?

The superman hold mainly works your lower back. It also involves your glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the superman hold in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Superman Hold: how to do it and muscles worked

The superman hold mainly works your lower back, with help from your glutes. You need bodyweight (no equipment).

Muscles worked

Main

Lower back

Helping

Glutes

How to do the superman hold

1
Lie face down on a mat with your legs straight and arms extended overhead. Keep your neck neutral by looking at the floor just ahead of you.
2
Lift your arms, chest and legs a few inches off the floor at the same time, squeezing your glutes and lower back. Hold this position for 20 to 30 seconds.
3
Breathe slowly and steadily while you hold, then lower gently back to the mat. Rest for 30 seconds before your next hold.

Form tip: Keep your neck in line with your spine and do not crank your head back; ease off if you feel pinching in your lower back.

Common questions

Which muscles does the superman hold work?: The superman hold mainly works your lower back. It also involves your glutes.
What equipment do I need for the superman hold?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the superman hold in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lower back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.