Supermans (Isometric hold)

Supermans (Isometric hold)

What you should feel?? When performed correctly, you will feel the muscles in your inner ankle burning. You may also feel discomfort at the ankle however you need to be able to recognise the difference between muscle and joint pain. If your muscles are burning, this is a good thing. Depending on how strong your foot is you may also fatigue in the small muscles and joints of the foot.


  • Laying on your stomach, straighten your arms in front of you
  • Lift both legs and arms straight up in the air, and also attempt to lift your chest off the ground
  • Hold briefly at the top and try to stay steady
  • Continue for the agreed amount of time

Main muscles targeted:

  • Lower back muscles
  • Glutes
  • Back extensors

Main benefits:

Supermans are a great way to exercise the lower back muscles without placing too much pressure on the lumbar spine. Used often as a precursor to back extensor exercises either kneeling or standing, supermans provide the building blocks for lower back strength.