Superman Hold
🛡️ Deep Core & Stability · updated September 2026
⏱ 15–20 sec🔁 3 holds📶 beginner🌿 low-impact
Targets: the lower back, glutes and entire posterior chain — the forgotten half of a flat-looking core
How to do it
- 1Lie face down, arms extended overhead, legs long behind you.
- 2Squeeze your glutes and lift arms, chest and legs a few centimeters off the floor.
- 3Reach long through fingertips and toes — length over height.
- 4Hold with steady breathing, then lower with control.
Form tips
- • Think 'stretch longer', not 'lift higher' — a small, long lift protects the spine.
- • Keep the gaze down so the neck stays neutral.
- • Squeeze glutes first; they should lead the lift.
Common mistakes
- • Cranking the neck up to look forward.
- • Jerking up high and fast — this is a controlled hold, not a rocking motion.
- • Holding the breath (common in every hold on this site — don't).
