Bodyweight Floor Bird-Dog
Abs·Intermediate·Compound
Exercise guide
Bodyweight Floor Superman Isometric-Hold
The Bodyweight Prone Superman Hold strengthens your lower back, glutes, and core by holding your body in a controlled lifted position. It is a simple way to build back strength and improve posture using just your bodyweight. This hold also helps increase awareness of proper spinal alignment.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
Sculpt
How to
How to do the Bodyweight Floor Superman Isometric-Hold
- 01
Lie face down on the floor with your arms extended overhead and legs straight.
- 02
Brace your core and squeeze your glutes.
- 03
Lift your arms, chest, and legs slightly off the floor.
- 04
Keep your neck neutral by looking down at the floor.
- 05
Hold the position while breathing steadily.
- 06
Lower back down with control to finish the set.
Performance tips
Cues that matter
- Lift only as high as you can while staying controlled.
- Avoid arching your neck or holding your breath.
- Focus on steady breathing during the hold.
Common questions
Frequently asked
What muscles does the Bodyweight Floor Superman Isometric-Hold work?
The Bodyweight Floor Superman Isometric-Hold primarily targets the Glutes. Supporting muscles include Back, Abs.
Is the Bodyweight Floor Superman Isometric-Hold a compound or isolation exercise?
The Bodyweight Floor Superman Isometric-Hold is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Bodyweight Floor Superman Isometric-Hold?
The Bodyweight Floor Superman Isometric-Hold is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bodyweight Floor Superman Isometric-Hold?
The Bodyweight Floor Superman Isometric-Hold is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
