Is the super Hero Pose real? Separating the Myth from the Science

September 30, 2025 •

4 min read

According to research popularized by Harvard psychologist Amy Cuddy, adopting an expansive “power pose” for just two minutes was once suggested to change body chemistry and increase feelings of confidence. But is the super Hero Pose real, and what does the science say today about its effects?

Quick Summary

This article explores the two main interpretations of the superhero pose, examining the psychological concept of power posing and the physical Superman exercise. It covers the science, debates, and proven health benefits of each approach.

Key Points

Two distinct poses: The phrase "super Hero Pose" refers to two separate concepts: a psychological 'power pose' and a physical 'Superman' exercise.
The Power Pose is for confidence: This expansive stance (hands on hips) is primarily used to boost feelings of confidence, especially before stressful events like speeches or interviews.
The Science is Debated: While early studies suggested hormonal changes from power posing, later research has failed to replicate these findings, though the link between posture and mood is still recognized.
The Superman Exercise is for back health: The prone, full-body lift is a real and effective exercise for strengthening the back, core, and glutes, improving posture and reducing back pain.
Physical and Psychological benefits: While the power pose offers mental benefits, the Superman exercise provides concrete physical advantages for strength and posture.
Consider both approaches: Incorporating both the psychological technique (for mindset) and the physical exercise (for core strength) can contribute to a robust sense of well-being.

The phrase "super Hero Pose" brings to mind a powerful image: a person standing tall, chest out, and hands planted on their hips, exuding confidence. However, the term actually refers to two very different health concepts. The first is a psychological technique known as a 'power pose,' and the second is a legitimate physical exercise called the 'Superman.' To understand if the super Hero Pose is real, one must distinguish between these two interpretations and the scientific evidence supporting each one.

The Dual Meaning: Power Posing vs. The Superman Exercise

When most people think of a "superhero pose," they're visualizing the upright, expansive stance often portrayed in comics and movies. This is the essence of the psychological concept of power posing. On the other hand, a completely different and physically demanding exercise also carries the name, which involves lying prone and lifting the limbs off the ground. Both are real, but their intended purposes and effects on general health vary significantly.

The Psychological "Superhero" Stance (Power Posing)

This is the dramatic, hands-on-hips stance. The concept of power posing gained mainstream popularity after social psychologist Amy Cuddy's 2012 TED Talk. The central idea was that assuming an expansive, "high-power" posture could not only make people feel more confident but could also induce physiological changes, such as increasing testosterone and decreasing cortisol (the stress hormone) levels.

The Power Posing Controversy: Fact vs. Myth

In the years following Cuddy's talk, the science behind power posing came under intense scrutiny. Other researchers struggled to replicate the hormonal effects, and some original co-authors publicly retracted their support for the findings. The controversy highlighted issues within social psychology and the difficulty of replicating such results. Despite the debate, many researchers still agree on one aspect: adopting an expansive posture can make people feel more powerful. The mechanism may not be hormonal, but rather a direct psychological feedback effect, where your body language influences your mood and self-perception.

The Physical "Superhero" Exercise (Superman)

The other "superhero" pose is a legitimate, widely used bodyweight exercise that strengthens the back and core. The exercise, known as the Superman or Viparita Shalabhasana in yoga, involves lying face-down and lifting your arms, chest, and legs simultaneously. This move is highly beneficial for the posterior chain, the interconnected muscles on the back of your body. Fitness experts and trainers recommend it for improving posture, reducing back pain, and increasing spinal stability.

How to perform the Superman exercise:

Lie face-down on a mat with your arms stretched out in front of you and legs straight.
Engage your core and glutes, keeping your neck in a neutral position by looking down at the floor.
Slowly lift your arms and legs a few inches off the floor, or as high as is comfortable.
Hold this position for 2–3 seconds while breathing steadily.
Gently lower your limbs back to the starting position.

Repeat this for 8–12 repetitions over 2–3 sets. Modifications are available for beginners, such as lifting opposite arms and legs instead of all four limbs at once.

Comparison: Power Posing vs. Superman Exercise

To clarify the differences, here is a comparison table outlining the key features and effects of each approach.


Feature	Psychological Power Posing	Physical Superman Exercise
Primary Goal	Increase feelings of confidence and self-perception.	Strengthen the posterior chain (back, core, glutes).
Action	Standing tall with chest out, hands on hips.	Lying prone and lifting arms, chest, and legs.
Evidence for Efficacy	Mixed, particularly regarding hormonal changes. Psychological effects on mood are more supported.	Strong evidence for physical benefits, including improved posture and back health.
Benefits	Increased self-confidence, enhanced mood, and perceived assertiveness.	Improved posture, reduced lower back pain, increased spinal support, and core strength.
Best Used Before...	A stressful meeting, public speaking, or a job interview.	Other workouts, as a warm-up, or to combat the effects of prolonged sitting.

The Real Verdict on the super Hero Pose

So, is the super Hero Pose real? The answer is that both versions of the pose are very much real, but in different capacities. The standing "power pose" is a real psychological technique, though the science behind its physiological effects is controversial and debated. Nevertheless, many individuals experience a positive psychological effect from it. The lying-down "Superman exercise" is a real and proven physical move with demonstrable benefits for strengthening the core and back.

In the end, whether you're using body language to boost your mental state before a challenge or strengthening your back to improve your posture and physical well-being, both versions offer distinct and valuable benefits for your general health. Just be sure to approach each with realistic expectations based on the science behind it.

Here are some final tips for incorporating these poses into your life:

For the power pose: If you're feeling anxious, try holding the expansive stance for two minutes in private. Focus on steady breathing and let the pose trigger a more confident mindset.
For the Superman exercise: Perform this move on a mat or soft surface to protect your hips. Focus on controlled, slow movements rather than rushing through the reps. Start with modified versions if necessary.
Combine them: Use the psychological power pose to prepare mentally, and use the physical Superman exercise to build the physical strength that helps you stand tall and confident. The physical act of straightening your posture can itself contribute to a feeling of strength.

For more in-depth information on the power posing controversy and the scientific consensus, see the Association for Psychological Science's update on the debate.

Frequently Asked Questions

The standing superhero or 'power pose' is a psychological technique. While some studies initially suggested it could lower the stress hormone cortisol, these findings have been difficult to replicate. It may reduce perceived stress and increase feelings of confidence, but the hormonal effects are highly debated.

Yes, the Superman exercise is well-regarded for strengthening the posterior chain muscles, which include the lower back, glutes, and hamstrings. By fortifying these muscles, it provides better support for the spine and can help reduce lower back pain.

Power posing is a standing, expansive body language technique used for psychological self-perception, while the Superman exercise is a physical, prone (face-down) bodyweight movement for strengthening the back and core.

Proponents of power posing often suggest holding the stance for about two minutes, though some research suggests even shorter periods can influence mood. The effect is largely psychological, so the key is focusing on embodying the feeling of confidence during that time.

Yes, the Superman is generally safe for beginners, especially as a bodyweight exercise. However, it's crucial to start slowly and avoid common mistakes like hyperextending the lower back or moving too quickly. Modifications, such as lifting opposite arm and leg, can make it more accessible.

Yes, the initial research by Cuddy and colleagues suggested that power posing could increase testosterone levels and decrease cortisol levels. However, these specific hormonal findings are what later independent replication efforts struggled to confirm, leading to significant controversy.

Many experts agree that a person's posture can influence how they feel. Even without the debated hormonal changes, simply adopting an upright, confident stance can create a psychological feedback loop that can positively affect mood and self-perception. It is often a component of broader mental health and communication strategies.