Water Bottle Single Arm Upper Lower Superman
Alternating upper-and-lower Superman pattern with a water bottle that improves contralateral posterior-chain coordination.
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: lower back & glutes. Secondary: shoulders, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Lie face-down holding a water bottle in one hand.
- Simultaneously lift the working arm and the opposite leg (upper-lower pattern).
- Squeeze the posterior chain at the top.
- Lower with control and switch sides as programmed.
- Complete 4 sets of 10-12 reps each side.
Equipment
- Water Bottle
Coaching tips
Benefits
Alternating upper-and-lower Superman pattern with a water bottle that improves contralateral posterior-chain coordination.
Common mistakes
Avoid rushing the movement or losing core tension.
Make it harder
Use a heavier bottle or slow the tempo.
Make it easier
Perform without the bottle or reduce the range.
Breathing
Exhale as you lift, inhale as you lower.
Build a workout with this exercise
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Intermediate · 3 sets × 12-15 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.