Superman Pulse
Strengthens posterior chain
BackBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: Lower back |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie face down
- Step 2: Lift arms, chest and legs
- Step 3: Hold briefly then pulse up and down slightly
- Step 4: Keep movement small
- Step 5: Repeat
Coaching tips
Benefits
Strengthens posterior chain
Common mistakes
Overarching neck
Make it harder
Add small pulses at top
Make it easier
Lift only arms or legs
Breathing
Exhale when lifting
Build a workout with this exercise
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Try it free in BmarchaiMore back exercises
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Intermediate · 6 sets × 15-20 repsSingle Arm Pulley Row For Runners and Balance
Advanced · 3 sets × 10-12 repsJumping Bodyweight Row on Smith Machine
Advanced · 3 sets × 8-10 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.