CALISTHENICSBack Bodyweight
How to Do Superman Hold
Lie face down, arms extended overhead. Simultaneously raise both arms and both legs off the floor — squeezing your glutes and upper back at the top. Hold, then lower controlled. This is your floor-based pull pattern: trains lats, rhomboids, lower back, and glutes without any equipment.
Step-by-Step Form Guide
Follow these cues for correct Superman Hold form
1
Setup
Lie face down, arms extended overhead
2
Movement
Simultaneously raise both arms and both legs off the floor — squeezing your glutes and upper back at the top. Hold, then lower controlled
3
Lockout
This is your floor-based pull pattern: trains lats, rhomboids, lower back, and glutes without any equipment
Coaching Cues
✓Reach arms long overhead — the further the reach, the more the lats and rhomboids work
✓Squeeze both glutes together hard at the top — they protect the lower back
✓Lower slowly: 3 seconds down, hold 2 at the top — quality over rep count
Muscles Worked
Primary: Back
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