Prone Double Arm Water Bottle Superman
Builds posterior chain strength and endurance while challenging the upper body.
BackIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: lower back & glutes. Secondary: shoulders, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Lie face down holding water bottles in both hands, arms extended.
- Simultaneously lift both arms and both legs off the floor.
- Squeeze glutes and lower back at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Water Bottle
Coaching tips
Benefits
Builds posterior chain strength and endurance while challenging the upper body.
Common mistakes
Avoid hyperextending the lower back or looking up. Keep the neck in line with the spine.
Make it harder
Add a 2–3 second hold at the top or increase bottle weight.
Make it easier
Perform without weight or lift only the arms/legs alternately.
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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