Around the World Superman Hold
- Target muscle
- Erector Spinae, Gluteus Maximus
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The around the world superman hold is a bodyweight back and glute exercise that strengthens the erector spinae along the spine and the gluteus maximus. Performed face down with your chest and legs lifted, you sweep your arms in a wide arc while holding the raised position, building lower-back and hip endurance with no equipment.
How to do the Around the World Superman Hold
- 1Lie face down on a mat with your legs straight and your arms extended overhead, palms down.
- 2Brace your core and squeeze your glutes to lift your chest, arms, and legs a few inches off the floor.
- 3Hold this raised superman position with your neck in line with your spine, gazing at the floor.
- 4Keeping your arms lifted, sweep them out wide to your sides in a slow, controlled arc.
- 5Continue the arc until your hands reach down by your hips, keeping your chest and legs raised throughout.
- 6Reverse the motion and sweep your arms back overhead along the same path.
- 7Keep your hips and legs lifted the whole time, breathing steadily without dropping the position.
- 8Complete your reps or time, then lower your chest, arms, and legs back to the floor under control.
Form tips
- Squeeze your glutes throughout to share the load with your lower back and keep your hips engaged.
- Move your arms slowly and deliberately — the slower the sweep, the harder your erectors work to hold position.
- Keep your gaze down at the floor so your neck stays neutral instead of craning upward.
- Start with short holds and small arm sweeps, then build range and time as your back endurance improves.
Common mistakes
- Cranking your neck back to look forward, which strains the cervical spine and breaks your neutral alignment.
- Letting your legs or chest sag back to the floor as your arms move, which removes tension from the erectors and glutes.
- Rushing the arm sweep with momentum instead of controlling it, which cuts the time under tension that drives the work.
- Holding your breath through the set, which spikes pressure and makes the position harder to maintain.
Frequently asked questions
What muscles does the around the world superman hold work?
It primarily works the erector spinae, the muscles running along your spine, together with the gluteus maximus. The sweeping arms add a stability demand on the lower back and hips.
Is the around the world superman hold good for beginners?
Yes. It uses only your body weight, so you can scale it by shortening the hold, reducing the arm range, or lifting your chest and legs only slightly until your back gets stronger.
How long should I hold the position?
Beginners can aim for 15–20 seconds or a few slow arm sweeps per set, building toward 30–45 seconds. Stop when your form breaks rather than pushing through a sagging position.
What is a good alternative to the around the world superman hold?
The standard superman hold is the simplest progression, and the bird dog is a good lower-intensity option. Both train the erector spinae and glutes using only body weight.
