Superman Pulse
Primary
Core
Secondary
Lower back, Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for back endurance for optimal results. The Superman Pulse — a isolation pulling movement — is one of the most effective ways to train your core, with secondary work on your Core.
Everything You Need to Know About the Superman Pulse
The Superman Pulse is a good for beginners exercise that targets your Lower back and Glutes. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for back endurance for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Superman Pulse work?
Primary
Secondary
Stabilizers
Step-by-step: Superman Pulse
- 1
Get into superman position.
- 2
Lift arms and legs off ground.
- 3
Pulse up and down in small movements.
- 4
Keep muscles engaged throughout.
- 5
Maintain neck alignment.
- 6
Pulse for time or reps.
What are the best tips for the Superman Pulse?
Small, controlled pulses.
Keep tension throughout.
Great finisher exercise.
Don't relax between pulses.
Mistakes to watch for on the Superman Pulse
Pulses too big for optimal results.
On pulling movements like the Superman Pulse, this mistake typically means your arms are doing work that should come from your Lower back. Initiate every rep by engaging your Lower back first, then let your arms follow.
Relaxing between reps.
On pulling movements like the Superman Pulse, this mistake typically means your arms are doing work that should come from your Lower back. Initiate every rep by engaging your Lower back first, then let your arms follow.
Looking up - this is a common issue that reduces exercise effectiveness.
Craning your neck during the Superman Pulse compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Who should do the Superman Pulse?
All fitness levels looking to build strength and muscle definition.
How to Program the Superman Pulse
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 20-30 pulses. Rest 45s.
What are good alternatives to the Superman Pulse?
Other Variations
- Superman Hold
- Swimming Superman
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Superman Pulse — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep movements small.
- Maintain alignment.