Prone Double Arm Bodyweight Superman
Classic posterior chain builder that improves posture and back endurance.
BackBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: lower back & glutes. Secondary: shoulders, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Lie face down with arms extended overhead.
- Simultaneously lift both arms and both legs off the floor.
- Squeeze glutes and lower back.
- Lower with control.
- Repeat for desired reps.
Coaching tips
Benefits
Classic posterior chain builder that improves posture and back endurance.
Common mistakes
Avoid looking up or lifting too high (causing lower-back compression).
Make it harder
Add a hold at the top or progress to weighted versions.
Make it easier
Lift only the arms or only the legs.
Breathing
Exhale as you lift, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 8 sets × 10 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.