Exercises / Superman hold

Superman hold GIF

Figure

Male figure; the female figure follows.

Muscles

Background

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Worked muscles

Lower backMusculus erector spinae
GlutesMusculus gluteus maximus
HamstringsMusculi ischiocrurales
Rear shouldersMusculus deltoideus, pars spinalis

Equipment: No equipment
Level: beginner
Loop: One repetition, 3 seconds

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From the API

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curl https://api.exercisegif.com/v1/exercises/superman-hold \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a superman hold

Lie face down with your arms extended overhead.
Lift your arms, chest, and legs off the floor at the same time.
Reach long through your fingertips and toes.
Hold the arch steady while breathing.
Lower everything down slowly.

Form tips

Lift long, not high, reach rather than crunch the lower back.
Keep your neck neutral by looking at the floor.
Squeeze the glutes to support the lower back.