How to do an Alternating Superman
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 1,156,694
- Popularity Rank
- 129th
- Difficulty
- Beginner
- Lower Back Strength
- 94 mSCORE 5th
- Equipment Required
- Bodyweight-only
Workouts with Alternating Superman
Target muscles worked
Instructions for Proper Form
This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.
- Lay face down on the floor with both arms over your head and your legs directly behind you.
- Contract your back and glutes to raise one of your arms and your opposite leg.
- Hold this position for a moment at the top of the movement while maintaining tension in your back and glutes.
- Slowly allow your arm and leg to return to the starting position.
- Alternate sides and repeat for the duration of the exercise.
- You should feel this exercise primarily in your back and glutes.
Sets & Reps Calculator
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Alternatives & Variations to Alternating Superman
1. Incline Back Extension
90.5 mSCORESWAPPED 4,170 TIMESThis isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
- Beginner
- Lower Back
- Back Extension Bench
2. Back Extensions
96.3 mSCORESWAPPED 4,077 TIMESThis isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.
- Beginner
- Lower Back
- Glute Ham Raise Bench
3. Seated Back Extension
95.9 mSCORESWAPPED 4,075 TIMESSeated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.
- Beginner
- Lower Back
- Back Extension Machine
4. Superman
95.4 mSCORESWAPPED 3,999 TIMESA bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.
5. Cat Cow
4.3 mSCORESWAPPED 3,536 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
6. Superman Hold
76.2 mSCORESWAPPED 3,138 TIMESAn isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.
7. Stiff-Legged Barbell Good Morning
91.7 mSCORESWAPPED 1,982 TIMESStiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.
- Beginner
- Lower Back
- Squat Rack
- Barbells
8. Superman with Scaption
91.9 mSCORESWAPPED 1,494 TIMESA variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.
9. Rack Pulls
89.1 mSCORESWAPPED 1,287 TIMESRack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.
- Intermediate
- Lower Back
- Squat Rack
- Barbells
10. Stability Ball Back Extension
74.3 mSCORESWAPPED 889 TIMESThis exercise is a variation of the more standard back extension. This variation utilizes a stability ball to add more instability to the movement making this a more challenging variation. This is a great exercise for improving lower back strength and core stability.