Prone Arms Down Superman Pulse for Posture
Strengthens the posterior chain and improves postural endurance with small pulses.
BackBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: lower back & glutes. Secondary: upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 12-20 reps |
| Estimated calories burned | ~22 kcal |
| Equipment | None needed |
How to do it
- Lie face down with arms by the sides.
- Lift the chest, arms, and legs slightly off the floor.
- Perform small pulses while keeping the neck neutral.
- Focus on continuous tension in the back and glutes.
- Lower with control after the set.
Coaching tips
Benefits
Strengthens the posterior chain and improves postural endurance with small pulses.
Common mistakes
Avoid hyperextending the lower back or looking upward.
Make it harder
Increase pulse count or add a longer hold.
Make it easier
Perform full Superman raises without pulses.
Breathing
Exhale on the upward pulse.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 20 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.