Male model ex_A2CS6P

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Back · Body Weight

Superman Holds

intermediateyoga

Superman Holds is an intermediate compound yoga exercise that works the spine (back), with the hamstrings, shoulders and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.

Target: Spine
Body part: Back
Equipment: Body Weight
Category: Yoga
Mechanic: Compound
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 3.7 kcal

Primary muscles

Lower Back · Erector Spinae
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Shoulders · Deltoids
Core · Rectus Abdominis, Obliques

How to do Superman Holds

Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.
Simultaneously lift your arms, chest, and legs off the floor as high as you comfortably can, engaging your lower back and glutes.
Hold the lifted position for 5-10 seconds, feeling the contraction in your lower back and glutes.
Slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Focus on using your lower back and glute muscles to lift your body off the floor.
Keep your neck in a neutral position to avoid straining it.
Use a mat to provide cushioning and support for your body.

Superman Holds alternatives

Superman Pulls Resistance Bands

Spine · beginner

Good Mornings Barbell

Spine · intermediate

Trap Bar Deadlift

Spine · intermediate

Good Mornings Dumbbells

Spine · intermediate

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Superman Holds FAQ

What muscles does Superman Holds work?

Superman Holds mainly works the spine in the back (Erector Spinae, gluteus maximus and gluteus mideus). The hamstrings, shoulders and core work as secondary muscles.

What equipment do you need for Superman Holds?

None. Superman Holds is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Superman Holds should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Superman Holds good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Superman Holds burn?

About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.

What is a good alternative to Superman Holds?

Other exercises for the spine include Superman Pulls Resistance Bands, Good Mornings Barbell, Trap Bar Deadlift and Good Mornings Dumbbells.

For developers

Use Superman Holds in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_A2CS6P" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_A2CS6P",
  "name": "Superman Holds",
  "model": "male",
  "target": "Spine",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_A2CS6P/mp4-720.mp4?…",
    "poster": "https://…/ex_A2CS6P/poster.jpg?…"
  }
}