Bodyweight Strength · Bodyweight — Foundation
Superman Hold
Lower back, glutes, posterior chain endurance
Minimum Effective Dose
40s
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
Lift arms and legs off the floor. Hold.
Face down, everything lifts. When your chest drops or you lose the squeeze, rest flat.
- Lie face down, arms extended overhead
- Lift arms, chest, and legs off the floor simultaneously
- Hold the position while breathing normally
- When your chest drops or you lose the squeeze, rest flat
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.