strength
Superman Hold
Text cues are the instruction
No animation available yet. Follow the step-by-step cues and setup checks on this page.
High-stakes movement: check the positioning and setup requirements below before training. Animation availability does not change your exercise eligibility.
- Front-lying positionsKalyra takes a conservative approach and currently holds back exercises lying on your front later in pregnancy, when that position becomes uncomfortable and impractical.
- Loaded back-extensionKalyra holds back exercises that strongly arch the lower back under load when you've flagged lower-back sensitivity.
Form cues
- Face down, arms long; lift chest and hands a few inches
- Keep the neck long — eyes on the floor
- Breathe; this is a lift, not a strain
Common errors
- ✗ Cranking the neck upward
- ✗ Holding the breath and shaking
How Kalyra programs it
Builds trunk stability (back extension) so the rest of your training transfers to real movement — carried with strict volume caps.
Typically 1–3 sets of 20s, with the hold length scaled to the session.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
No same-pattern alternative for a healthy profile — see the app for your constraints.
Written cues and setup checks remain the instruction alongside available exercise animations.
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