Superman Hold

GymDaze demonstration

Watch Superman Hold

Technique

How to perform Superman Hold

1. Lie face down with your legs straight behind you and your arms reaching overhead.
2. Lift your chest, arms and straight legs into a controlled arch while your abdomen and pelvis remain supported on the floor.
3. Keep your neck in line with your upper back and your knees and elbows straight.
4. Hold the lifted position briefly while continuing to breathe.
5. Lower your limbs and chest under control before repeating the lift and brief hold.

Programming relevance

Muscles involved

Primary targets: Erector Spinae, Gluteus Maximus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.