Superman Hold
Lower back, glutes, posterior chain endurance
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 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Superman Hold?
The minimum effective dose for Superman Hold is 45s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Superman Hold target?
It targets lower back, glutes, posterior chain endurance. Done daily at its 45s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Superman Hold worth doing if I only have a minute?
Yes. 45s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Superman Hold easier or harder?
To scale it down: Half superman. Lift arms only, then legs only. To make it harder: Superman with pull. Arms sweep back.
BaselineBody 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.
Free to try
