For women · Lying face down
Prone Opposite Arm Leg Lifts
BackLegs
Lift one arm and the opposite leg together, then lower with control before switching sides
For womenLying face down
Superwoman Hold
A floor back and legs exercise from the women’s track. Lift your arms, chest, and legs away from the floor, creating one long line through your body.
How to do it
Lift your arms, chest, and legs away from the floor, creating one long line through your body
Point your toes to keep your glutes and hamstrings engaged and feel the muscles along your back working to hold you strong without straining your neck
What you should feel
The muscles along your back, your glutes and hamstrings working together to hold you long and lifted.
About these numbers and scores
Practice history covers September 28 – October 25, 2026. Difficulty and clarity come from the app’s exercise content.
- Times practiced. One record per exercise per saved workout. We count the exercise when it is marked complete, the workout is marked complete and its logged duration is positive. This movement has 5,396 counted records in this window. A repeated practice in another workout adds another record. Zero means no qualifying record was found in this window.
- Popularity. A count ranking within the women’s track. Only exercises with counted practices are ranked; equal counts share a place. Plan placement and repeat users affect the ranking.
- Days per active week. We count different local practice dates for each account in each Monday–Sunday week, then average those counts. Only weeks when that account practiced this exercise are included. Here that is 5,291 account-days ÷ 4,417 active account-weeks. We show the average when at least 10 accounts contributed. It describes this history; it is not a recommended weekly schedule.
- Difficulty. 3/5 — middle of the scale on the app’s content scale. Higher means more demanding. This is a fixed exercise score; it is not calculated from usage or a personal assessment.
- Clarity. 5/5 — clearest to follow on the app’s content scale. It describes how clearly the instructions and demonstration specify the movement. This is a content score, not a percentage of users who understood it or an average user review.
- In a workout. The movement’s default time block in the app. Pauses and settings can change elapsed practice time. It is not a repetition count.
These are saved app records, not verified repetitions or movement quality. Anonymous, unsynced and deleted histories can be missing. Accounts are not a one-to-one count of people, and this snapshot has no comprehensive staff/test-account exclusion.
Full method, scale and data coverageTry instead
The exercises the app offers in its place: easier, harder or just different.
For women · Lying face down
Prone Bent-Knee Leg Lifts
Legs
Lay belly down and cross your arms to support your head
Workouts with this exercise
Ready-made sessions that include superwoman hold.
For womenIntermediateCore
Core Backline Builder
Core and back-line strength workout for balanced front and back.
14 min18 movements
For womenIntermediateGlutes
Glute Volume Builder
Increased glute volume with hamstring line strengthening.
14 min18 movements
For womenAdvancedGlutes
Glute Burn Finisher
Glutes, lunges, and a strong posterior chain finisher workout.
15 min20 movements
17 min22 movements
15 min20 movements
14 min18 movements
Plans with this exercise
- Women’s Beginner Plan8 days of 30, from day 1
- Women’s Easy Plan7 days of 30, from day 2
- Women’s Intermediate Plan11 days of 30, from day 1
- Women’s Advanced Plan11 days of 30, from day 1
- Women’s Expert Plan10 days of 30, from day 2