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Illustration of the Superman Hold: Lift the chest and thighs off the floor together, look at the mat not forward.
isolation · Hinge

Superman Hold

Superman Hold is an isolation hinge movement for lower back, using no equipment. It also works glutes. 3 sets of 20-45s, 1 min rest.

Primary muscle
Lower Back
Equipment
None — bodyweight
Difficulty
Beginner
Sets and reps
3 × 20-45s
Rest
45s
Force
static

How to do it

  1. 1
    Set up

    Face down on a mat, arms overhead, legs straight.

  2. 2
    The cue that matters

    Lift the chest and thighs off the floor together, look at the mat not forward.

  3. 3
    Work it

    3 sets of 20-45s, resting about 1 minute between them.

Muscles worked

Lower Back does most of the work. Glutes take the rest.

Lower Back exercisesglutes