Lower BackBeginner
Alternating Superman
A prone exercise lifting the opposite arm and leg at the same time, alternating sides. It trains the spinal erectors and glutes with less load than a full superman.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Rear Delts
- Sets
- 2–3
- Reps
- 10–16 total
- Rest
- 30–45s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.