About this exercise
A prone bodyweight exercise where you alternately extend the opposite arm and leg off the floor to strengthen the lower back, glutes, and entire posterior chain. It also improves spinal stability and coordination.
Alternating Superman
Step by step instructions, muscle activation and variants for the Alternating Superman.
EasyGlutesLower back
How to Perform
- Lie face down on the floor with your arms extended overhead and legs straight
- Keep your neck in a neutral position, looking at the floor
- Simultaneously lift your right arm and left leg off the floor
- Hold the extended position briefly, squeezing your glute and lower back
- Lower back to the starting position in a controlled manner
- Repeat on the opposite side, lifting your left arm and right leg
- Continue alternating sides for the desired number of reps
Muscle Activation
Primary
GlutesLower back
Secondary
Hamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Alternating Superman
The Alternating Superman is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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