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Superman Holds
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Home ›
Lower Back ›
Superman Holds
Superman Holds
Lower BackBodyweightMobility/FlexibilityYoga
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Begin in a neutral standing or seated position with a straight spine.
2
Move slowly into the pose, focusing on alignment rather than depth.
3
Hold the position and breathe deeply — 3-5 full breaths.
4
Keep your core lightly engaged to support the spine throughout.
5
Exit the pose slowly and with control.
Pro Tips
Stretch after your workout when muscles are warm — you'll get further with less risk.
Breathe out as you ease deeper into the stretch.
Consistency matters more than intensity — daily short stretches beat occasional long ones.
Overview
A yoga movement that loosens the yoga and surrounding tissue. Regular practice improves range of motion and reduces injury risk.
Muscles Worked
Yoga
75%
Common Mistakes
Forcing the stretch too aggressively — pain means you've gone too far.
Holding your breath instead of breathing steadily through the stretch.
Rushing through it — each position needs time to release properly.
About Training Your Lower Back
The lower back — chiefly the erector spinae running along the spine — keeps you upright, stabilises the trunk under load, and works alongside the glutes and hamstrings to extend the hips. A strong, resilient lower back underpins nearly every heavy lift and protects against everyday injury.
The deadlift and its variations are the primary builders, loading the entire posterior chain. Back extensions, good mornings, and rack pulls add targeted strengthening, while bracing during squats and carries trains the spinal stabilisers.
Technique is paramount: maintain a neutral spine, brace the core hard, and hinge from the hips rather than rounding the back. Build load gradually and never sacrifice form for weight.
