Hold a prone hip-extension position by lifting your chest and legs a few inches off the floor to work the core and hips.
How to do the Superman Hold#
- Lie face down on a mat with your arms extended overhead and legs straight.
- Simultaneously lift your chest and both legs a few inches off the ground while keeping your neck neutral.
- Contract your hips and brace your core to keep the body steady in the raised position.
- Breathe evenly and maintain the hold for the target duration.
- Lower your chest and legs back to the mat with control to finish.
Muscles worked#
- Primary: Lower back, Glutes
- Secondary: Hamstrings, Upper back, Rear delts
