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débutant

Slow Superman

Lower back and glute strengthening exercise performed with a very slow tempo.

2
Sets
10
Reps
60s
Duration
30s
Rest
6/10
RPE

📖 Detailed description

Lie on your stomach, then gently lift your arms and legs off the ground with control. Hold briefly, then lower slowly. Your gaze remains toward the floor.

💡 Execution tips

  • Focus on the contraction in your lower back, not on how high you lift.

⚠️ Common mistakes

  • Jerking the limbs up, looking forward and straining the neck, falling back down quickly.

🔀 Variants

  • Arms Le Long Du Corps