Superman holds

3 × 12-15  ·  Equipment: No equipment, Mat

Muscle groups: Back · Legs & glutes

How to do superman holds

1. Lie face down with your arms extended forward and your legs straight.
2. Brace your core and lower back to prepare your spine.
3. Lift your arms, chest and legs off the floor a few inches at the same time.
4. Hold for a second looking at the floor with a neutral neck.
5. Squeeze your glutes and back muscles at the top.
6. Lower slowly and in a controlled way, then repeat.

Mistakes to avoid

• Don't lift your head to look forward; keep your neck in line with your spine.
• Don't jerk or swing the movement; use your back with control.
• Don't overextend your lower back by lifting too high; only lift as much as is pain-free.
• Stop if you feel lower back pain; the exercise should work the muscles, not the spine.

Progression

• Start with 3 sets of 12 reps and add 2-3 each week.
• Hold the top position for 2-3 seconds to increase time under tension.
• Add resistance by holding a light dumbbell behind your back or using bands.
• Move to more demanding variants such as weighted back extensions once you master the form.