Bodyweight Strength · Bodyweight — Foundation
Superman Hold
Lower back, glutes, posterior chain endurance
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The superman hold strengthens the entire posterior chain (lower back, glutes, and upper back) in one isometric position. It's the back-body counterpart to the hollow body hold.
How to do it
Lie face-down. Lift arms and legs off the floor and hold.
Face down, everything lifts. When your chest drops or you lose the squeeze, rest flat. Arms and legs lift together. Not one end at a time.
- Lie face-down with arms extended overhead
- Lift your arms, chest, and legs a few inches off the floor simultaneously. Keep your neck neutral by looking at the floor
- Squeeze and hold. When your chest drops or you lose the squeeze, rest flat
- Hold the position while breathing normally
Variants
Easier
Half superman. Lift arms only, then legs only.
Alternate: arms up, then legs up.
Harder
Superman with pull. Arms sweep back.
Lift everything, then pull elbows to ribs.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
