Around the world superman hold

Category

Back

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Erector Spinae, Latissimus Dorsi, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Deltoids, Biceps Femoris, Semitendinosus, Semimembranosus

How to do 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.

Form tips

• Engage your core and glutes to maintain stability and support your lower back throughout the exercise.
• Perform the arm movement slowly and with control to maximize muscle activation and prevent injury.
• Focus on keeping your legs and chest lifted off the floor to maintain the Superman hold.