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
Main muscles working (thicker lines)
Starting position
Lie face down with legs straight and arms extended overhead, forehead near the floor.
Lift your right arm and left leg a few centimetres off the floor.
Hold briefly, then lower with control.
Repeat with the left arm and right leg.
Continue alternating.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Opposite arm and leg
Long reach
Hips stay down
Common mistakes
Rolling the hips
Lifting the head
Rushing
Safety notes
Keep movements small and controlled.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.