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Visual demonstration of the Around the World Superman Hold exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Upper back Lower back Glutes
Secondary muscles
Shoulders Biceps
Equipment
Bodyweight
Exercise guide

Around the World Superman Hold

4 steps Updated 29/08/2026

Around the World Superman Hold is a bodyweight exercise targeting Back Muscles (erector spinae, latissimus dorsi), Glutes (gluteus maximus.

Step by step

How to perform it

  1. Lie face down on a mat with your arms extended straight to your sides and your legs extended straight behind you.
  2. Lift your arms, chest, and legs off the floor, holding the Superman position.
  3. Move your arms in a circular motion, starting from the initial position, sweeping them around straight forward, and back to the starting position.
  4. Continue moving your arms in a controlled, rhythmic manner while maintaining the Superman hold.
Continue from here
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Last updated: 29/08/2026

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Around the World Superman Hold

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