Prone Single Arm Bodyweight Superman
Improves posterior chain activation and unilateral stability with no equipment.
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 | ~4 kcal |
| Equipment | None needed |
How to do it
- Lie face down with arms extended.
- Lift one arm and the opposite leg simultaneously.
- Squeeze glutes and lower back at the top.
- Lower with control.
- Alternate sides or complete all reps on one side then switch.
Coaching tips
Benefits
Improves posterior chain activation and unilateral stability with no equipment.
Common mistakes
Avoid twisting the hips or cranking the neck upward.
Make it harder
Add a light water bottle or increase hold time.
Make it easier
Reduce range of motion or perform both arms/legs together.
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.
Try it free in BmarchaiMore back exercises
Low to High Close Grip Bodyweight Row with Smith
Intermediate · 3 sets × 10-12 repsSuperman with Alternating Arms
Beginner · 4 sets × 12-15 repsSeated Band Row with Knee Tuck
Intermediate · 3 sets × 10-12 repsStanding Single Arm Pulley Row Feet Square
Intermediate · 3 sets × 10-12 each armSeated Alternating Bodyweight Lat Stretch and Row
Beginner · 3 sets × 20-40 seconds each sideStanding Single Arm Band Row Elbow Down
Intermediate · 3 sets × 10-12 each armGeneral 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.