Exercise Library
Around The World Superman Hold
Around The World Superman Hold — Lie face down with arms extended overhead and legs straight. Engage your core and lift your arms, chest, and legs off the ground into the Superman position. Hold this elevated posture while maintaining steady breathing and controlled tension. Keep your neck neutral and shoulders relaxed down. Hold for the desired duration, then lower back down slowly — this is an isometric variation focused on endurance and full‑body posterior strength.
Primary muscle
Lower back (erector spinae)
Secondary muscles
glutes, shoulders (deltoids), hamstrings, and core stabilizers — strengthens the entire posterior chain and improves spinal stability and endurance.
Equipment
Bodyweight
Category
Back
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