← Back
Advanced Superman Hold
Superman exercise with a longer hold to strengthen the back, glutes, and posterior chain with more tension.
2
Sets
12
Reps
70s
Duration
30s
Rest
7/10
RPE
📖 Detailed description
Lie face down. Lift your arms, chest, and legs. Hold this top position for an extended period, breathing steadily, before lowering with control.
💡 Execution tips
- Aim for length rather than extreme height to protect your lower back.
⚠️ Common mistakes
- Jerking the limbs upward, looking too far up, holding your breath.
🔀 Variants
- Superman Tempo