Video of exercise being performed

How to do an Alternating Superman

Reviewed by Jim Parker, CPT, B.A. Kinesiology

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

    Primary Muscles
    Lower Back
    Secondary Muscles
    Hamstrings, Back, Glutes

    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.

    1. Lay face down on the floor with both arms over your head and your legs directly behind you.
    2. Contract your back and glutes to raise one of your arms and your opposite leg.
    3. Hold this position for a moment at the top of the movement while maintaining tension in your back and glutes.
    4. Slowly allow your arm and leg to return to the starting position.
    5. Alternate sides and repeat for the duration of the exercise.
    6. You should feel this exercise primarily in your back and glutes.

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