Modified Prone Superman Pulses on Bench
Builds posterior-chain endurance with small pulsing movements.
BackBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: lower back & glutes. Secondary: shoulders |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 12-20 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Lie face down on a bench with arms and legs extended.
- Lift the arms and legs slightly and perform small pulses.
- Keep the neck neutral and core gently engaged.
- Focus on continuous tension.
- Repeat for desired reps.
Equipment
- Bench
Coaching tips
Benefits
Builds posterior-chain endurance with small pulsing movements.
Common mistakes
Avoid hyperextending the lower back or looking up.
Make it harder
Increase pulse count or add a longer hold.
Make it easier
Perform full Superman raises without pulses.
Breathing
Exhale on the pulse upward.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.