Superman holds

Category

Back

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Erector Spinae, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Deltoids, Rectus Abdominis, Obliques

How to do it

1. Lie face down on the floor with your arms extended straight out in front of you and your legs extended straight behind you.
2. Simultaneously lift your arms, chest, and legs off the floor as high as you comfortably can, engaging your lower back and glutes.
3. Hold the lifted position for 5-10 seconds, feeling the contraction in your lower back and glutes.
4. Slowly lower your arms, chest, and legs back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Focus on using your lower back and glute muscles to lift your body off the floor.
• Keep your neck in a neutral position to avoid straining it.
• Use a mat to provide cushioning and support for your body.