Demo & instructions
Superman Hold
Also known as: Superman, Prone Back Extension Hold
Instructions
Lying face down, you lift your arms, chest, and legs a little off the floor and hold. It trains the muscles along the back of your body with no equipment at all.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 15–45 sec
Setup
- 1Lie face down with your legs straight and your arms reaching out in front of you.
- 2Rest your forehead lightly toward the floor so your neck stays long.
Execution
- 1Squeeze your glutes and lift your legs a few inches off the floor.
- 2At the same time, lift your arms and chest just as far, reaching long through fingers and toes.
- 3Hold that low, long shape for the target time while breathing steadily.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
