strength · bodyweight
Superman Hold
Isometric back extension — the antidote to too much sitting.
3 × 20–40 sec 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
lower back
Also works
glutes, upper back
How to do it
- Lie face down, arms extended overhead.
- Lift arms, chest, and legs off the floor at once.
- Squeeze glutes and upper back, gaze at the floor.
- Hold for the prescribed time, breathing steadily.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation