Superman Hold

Difficulty

Beginner

Position

Floor

Type

Isometrics

Sides

Single position

Hold time

15–60 s per set in our routines

How to do the Superman Hold

1. Lie face down with arms extended overhead and legs long behind you.
2. Engage your core and back muscles to lift arms, chest, and legs off the floor.
3. Hold the position with your head aligned with your spine while breathing steadily.

Tips

• Reach through fingertips and toes to create length.
• Let your gaze stay down so your neck remains neutral.

Adjustments

• Lift only your arms or only your legs if you want a lighter variation.

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