Prone Single Arm Water Bottle Supermans
Strengthens the posterior chain and improves shoulder stability with a unilateral challenge.
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 | ~5 kcal |
How to do it
- Lie face down with arms extended, holding a water bottle in one hand.
- Simultaneously lift the weighted arm and opposite leg off the floor.
- Squeeze the glutes and lower back at the top.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Water Bottle
Coaching tips
Benefits
Strengthens the posterior chain and improves shoulder stability with a unilateral challenge.
Common mistakes
Avoid lifting the hip off the floor or using momentum. Keep the neck neutral.
Make it harder
Increase hold time at the top or use a heavier bottle.
Make it easier
Perform without weight or reduce range of motion.
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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Intermediate · 5 sets × 10-20 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.