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intermédiaire

Controlled Superman

Back and posterior-chain strengthening exercise with a controlled lift.

2
Sets
10
Reps
60s
Duration
25s
Rest
6/10
RPE

📖 Detailed description

Lie on your stomach with your arms extended in front of you or slightly out to the sides depending on comfort. Lightly engage your abs, then gently lift your arms and legs off the floor without cranking your neck. Keep your gaze toward the mat. Hold for 1 to 2 seconds at the top, then lower slowly.

💡 Execution tips

  • Think about length rather than height.

⚠️ Common mistakes

  • Lifting the head too high, compressing the lower back, using jerky movements.

🔀 Variants

  • Arms Le Long Du Corps
  • Une Leg À La Fois