Superman Hold

What it is

This exercise strengthens your entire posterior chain. You lie face down and simultaneously lift your arms, legs, and chest, holding this elevated position against gravity. It primarily targets your lower back muscles. Your glutes and hamstrings also engage significantly to support the movement.

Technique tips

• Lift your arms, legs, and chest simultaneously in a controlled motion.
• Actively squeeze your lower back muscles at the peak of the hold.
• Keep your gaze neutral, looking towards the floor to protect your neck.
• Exhale as you lift into the hold, and inhale as you slowly lower.
• Maintain a steady, strong contraction throughout the entire hold period.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.