back focus
Superman Hold
Strengthens spinal erectors.
Key cue: Lift just a few centimetres and keep your gaze on the floor.
Area
back
Level
intermediate
Volume
3 × 20s
Goal
fitness
How to do it
- 1Lie face down with your arms stretched out in front and your forehead resting on the floor. A small pillow under your hips can make this more comfortable.
- 2Looking at the floor, lift your arms, chest and legs a few centimetres, using your back muscles and buttocks.
- 3Hold for the time given, breathing normally, with your neck in line with your spine.
- 4Lower slowly and rest for a few breaths before the next set.
Easier and harder versions
- Easier
- Lift one arm and the opposite leg together for a shorter hold, then swap, instead of lifting everything at once.
- Harder
- Over several sessions, add 2 to 3 seconds to the hold, up to about 10 seconds, keeping your gaze on the floor.
Helps with
Commonly used for:
Weak spinal extensorsPostural enduranceLate-stage back strengthening
Read more
Benefits
- Strengthens posterior chain
- Improves upright posture
- Builds back endurance
Muscles worked
Strengthening. Strengthens your spinal erectors, glutes and rear delts.
Spinal erectorsGlutesRear delts
Form tips
- Only a few centimetres is enough: lifting higher means more strain on the lower back, not more benefit.
- Squeeze your buttocks and keep your legs straight and together.
Common mistakes
- Lifting your head and cranking your neck up.
- Kicking your legs high so your lower back is pinched.
When to avoid or modify
- Back pain that is worse when you arch backwards, or a condition such as spondylolisthesis: skip it
- Pregnancy (prone position)
- Recent abdominal surgery, unless your surgeon has cleared it
- Pins and needles or numbness in your legs: stop and speak to your GP or physiotherapist
- New numbness around your groin or inner thighs, or changes in bladder or bowel control: get urgent medical help straight away
If in doubt, check with a qualified physiotherapist before continuing.