Alternating Superman

Alternating Superman


The Alternating Superman exercise involves lying face down on the ground and lifting opposite arms and legs off the ground simultaneously, alternating sides with each repetition. This exercise targets the lower back, glutes, and hamstrings while also engaging the core muscles.

Muscle Group

Equipment Required

Alternating Superman Instructions

  1. Start by lying face down on a mat or comfortable surface.
  2. Extend your arms straight out in front of you and your legs straight behind you.
  3. Simultaneously lift your right arm and left leg off the ground as high as you can, while keeping your torso and hips on the ground.
  4. Hold this position for a few seconds, then lower your arm and leg back down to the ground.
  5. Repeat the same movement with your left arm and right leg.
  6. Continue alternating between lifting your right arm and left leg, and your left arm and right leg, for the desired number of repetitions.

Alternating Superman Form & Visual

Alternating Superman

Alternating Superman Benefits

  • Strengthens lower back muscles
  • Improves posture
  • Engages core muscles
  • Increases stability and balance
  • Can be done anywhere without equipment

Alternating Superman Muscles Worked

  • Erector spinae
  • Gluteus maximus
  • Hamstrings
  • Quadriceps
  • Abdominals

Alternating Superman Variations & Alternatives

  • Superman
  • Alternating Superman with opposite arm and leg raised
  • Superman with both arms and legs raised
  • Superman with one arm and opposite leg raised
  • Superman with one arm and same side leg raised