This exercise provided courtesy of Devin Wicks, Director of Fitness Operations at the University of California, Berkeley and specialty strength coach for some of the university's elite sports teams.

The Superman hold is a lower back flexion; you lie facedown on the floor and use upper back to hold your arms, shoulders, chest, and legs off the floor in the style of the flying superhero. It is an excellent complement to abdominal work.

Muscles Worked
Back (lower)

Starting Position
Lie face down on the floor with your legs extended and your arms straight on the floor in front of you with palms facing down (see Photo 1).


  1. From the starting position, raise both your legs off the floor as you retract your shoulder blades and lift your arms, shoulders, and chest off the floor as well. Keep your head and neck in line with your back.
  2. Once only your stomach and hips are on the floor, maintain the elevated position for a long count of 3 before slowly lowering your legs, chest, shoulders and arms back to the starting position.
About Devin Wicks: Devin Wicks (ACSM-HFI, USAW Club Coach) is the Director of Fitness Operations for UC Berkeley where he develops health and fitness programs for the campus community. He also works as a conditioning specialist for Cal Athletics where he has developed targeted training programs for several Olympic Gold Medal athletes. Devin has presented and toured nationally, providing cutting-edge education for fitness industry professionals and enthusiasts alike.