Back
Superman HoldPegangan Superman
A floor exercise for the muscles along your spine and glutes. Good for posture after long hours at a desk.
How to do it
Setup. Lie face down, arms stretched overhead, legs straight.
- Lift your arms, chest and legs a few centimetres off the floor at the same time.
- Hold for two seconds, keeping your neck long.
- Lower slowly and repeat.
Most common mistake
Cranking your head up. Look at the floor just ahead of you.
Coach's tip
Small, controlled lifts work better than big jerky ones.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 20s hold reps | 45s |
| Intermediate | 3 sets | 30s hold reps | 45s |
| Advanced | 4 sets | 45s hold reps | 45s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places superman hold on the right days with the right volume for your level.
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