Back · Bodyweight
Superman Hold
How to do the superman hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie face down with your arms and legs extended. Lift your arms, chest, and legs off the floor at the same time and hold the position, keeping your head in line with your spine, then lower under control.
- 1Your lower back, glutes, and hamstrings working to hold the lift
- 2Shoulder blades pulling together at the top
- 3Steady isometric tension through the whole back of your body
Common mistakes
- Cranking your neck up; keep your gaze down
- Lifting too high or flailing; the hold is small and controlled
- Holding your breath; breathe steadily throughout
Muscles worked
The superman hold mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the superman hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.