Superman Hold
The superman is a prone floor extension that lifts arms and legs with control using the posterior trunk and hip muscles.
ABS · CORE
How it is executed
- Lie face down with arms extended overhead and legs straight.
- Lift your arms and legs off the floor simultaneously, squeezing your glutes and back.
- Hold this position, then lower slowly.
- Muscles worked
- Abs
- Primary muscle
- Lower abs
- Equipment
- Bodyweight
- Movement pattern
- Core
- Difficulty
- Advanced
- What it is for
- Core strengthStabilityStrength
Common mistakes
- Throwing arms and legs up: lift slowly.
- Lifting the chin: look at the floor.
- Straining the lower back: reduce range or change exercise.
Frequently asked questions
- Should you lift as high as possible?
- No. Aim for a small controlled lift. More height can increase lumbar extension without improving control.
- Where should you look?
- Look toward the floor with the neck aligned. Do not lift the chin to raise the chest farther.
- Can it be simplified?
- Yes. Practice smaller lifts or move only arms or legs, maintaining control and comfortable breathing.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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