Strength Training · Calisthenics · Gymnastics
Arch-Body Hold
The Arch-Body Hold, also called a superman hold, is a face-down exercise where you lift your arms, chest, and legs to build endurance in your lower back and hips.
- Beginner
- Low injury risk
- Rest 45 sec
How to do it
- Lie face down on your mat with your legs straight and hip-width apart.
- Extend your arms overhead with your palms facing each other.
- Lift your arms, chest, and thighs slightly off the mat.
- Hold this shallow arch with your abdomen resting on the mat.
- Lower your upper body and legs back to the mat.
Form cues
- Reach long through fingers and toes.
- Squeeze your glutes.
- Keep your gaze on the mat.
Common mistakes
- Arching too highReduce the lift height rather than trying to bend your lower back as far as possible.
- Holding your breathTake steady, relaxed breaths throughout the hold.
- Throwing the limbs upwardLift gradually so you enter the position without a sudden jerk.
Safety
Forcing the arch or continuing after fatigue changes your position can strain your lower back. Tilting your head backward can also irritate your neck.
- Begin with brief holds before increasing the duration.
- End the hold if you feel pinching or pain rather than muscular effort.
- Keep the exercise unweighted while learning it.
If you have ongoing back pain or discomfort when bending backward, ask a physiotherapist about a suitable alternative before attempting this hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds
- Rest
- 45 sec
Choose a duration you can complete without losing your position.