Alternating Superman
Strengthen your back, glutes, & core with Alternating Superman! Improve posture & stability with this bodyweight exercise.
The Alternating Superman mainly works the glutes & hips and lower back, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Alternating Superman Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Alternating Superman Variations and Alternatives
How to do the Alternating Superman
Lie face down on the floor or a mat with your arms extended in front of you and legs straightened out behind you.
Keep your neck in a neutral position by looking towards the floor or slightly forward.
Raise your right arm and left leg off the ground simultaneously, reaching out as far as possible.
Hold the raised position briefly, ensuring that you feel a gentle contraction in your lower back, glutes, and hamstrings.
Lower your right arm and left leg back to the floor in a controlled manner.
Repeat the motion with your left arm and right leg.
Continue to alternate between sides for the desired number of repetitions and sets. Remember to keep your movements slow and controlled, and avoid any jerking motions.
Breathe out as you lift your limbs and inhale as you return them to the starting position.
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Alternating Superman FAQs
What muscles does the Alternating Superman work?
The Alternating Superman mainly works the glutes & hips and lower back, with help from the hamstrings and core. The main muscles are the gluteus maximus and erector spinae.
What equipment do you need for the Alternating Superman?
None. The Alternating Superman is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Superman variations and alternatives?
Similar exercises include the Hold Around-The-World Superman, Around-The-World & Superman, Bird Dog and Dumbbell Hold Superman.
Training calculators
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