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Superman with Long Hold

Advanced posterior-chain exercise with a longer isometric hold.

2
Sets
10
Reps
70s
Duration
30s
Rest
8/10
RPE

📖 Detailed description

Lie on your stomach with your arms extended. Lift your arms and legs gently off the floor while keeping your neck neutral. Hold the top position longer while breathing steadily, then lower slowly with control.

💡 Execution tips

  • Keep the movement clean and the neck relaxed.

⚠️ Common mistakes

  • Overarching the lower back, lifting the head too high, holding the breath.

🔀 Variants

  • Arms En Cactus
  • Une Leg À La Fois