How to do it
- Lie face down with your arms extended overhead.
- Lift the chest, arms and legs off the floor at the same time.
- Hold for time, then lower under control.
Cues that matter
- Lift by lengthening, not by cranking the neck back.
- Keep the gaze down at the floor.
Common mistakes
- Throwing the head back into extension.
- Bouncing the limbs up and down.
Muscles worked
Primary
- Lower Back
- Erector spinae
Also works
- Glutes
- Rear delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Superman Hold in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the lower back with different equipment — for a day the bodyweight is taken, or a gym that does not have one.