FlexSuperman Holds
Muscles worked
- Erector Spinae
- Gluteus Maximus
- Trapezius Lower Fibers
- Biceps Femoris (Long Head)
- Semitendinosus
- Semimembranosus
- CategoryPull
- Default target4 sets × 30 seconds
- EquipmentBodyweight
- Movement patternCore
- Training stylesHypertrophy
Technique
Setup
Lie face down on the floor with your arms extended forward and legs straight.
Movement
Simultaneously lift your arms, chest, and legs off the floor. Squeeze your lower back and glutes, and hold the position.
Form Tip
Look down at the floor to keep your neck neutral, and keep your arms and legs long — lift from the hips and shoulders rather than kicking with the knees.
Increase Difficulty
Hold for longer durations or perform small 'pulses' at the top of the movement.
Decrease Difficulty
Lift only the arms or only the legs at first to build lower back strength.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.