Balancing Superman on Flat Bench
Builds posterior chain endurance and balance through a sustained extended hold
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Lower back and core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 20-30 second hold |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Lie face down on a flat bench with arms extended overhead and legs extended back
- Step 2: Lift your chest, arms, and legs slightly off the bench
- Step 3: Hold this balanced superman position
- Step 4: Keep your core braced to prevent swaying
- Step 5: Lower down slowly at the end of the hold
Equipment
- Flat bench optional
Coaching tips
Benefits
Builds posterior chain endurance and balance through a sustained extended hold
Common mistakes
Letting the hips sink into the bench instead of staying lifted
Make it harder
Extend the hold time or lift one leg slightly
Make it easier
Shorten the hold or rest the chest lightly on the bench
Breathing
Breathe steadily through the hold without straining the neck
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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