Lower back exercise
Alternating Superman
Controlled torso extension for the posterior chain. Sides alternate on each rep.
- Primary muscleLower back
- Also worksGlutes
- EquipmentBodyweight
- MovementCore
- LevelBeginner
- Lower back
- Glutes
- Bodyweight
How to do the Alternating Superman
4 steps, in the order you do them.
- Get into the starting position with your abs engaged and your body steady.
- Raise your opposite arm and leg without rotating your hips.
- Lower slowly and switch sides.
- Switch sides without twisting your torso or using momentum.
Muscles worked
Common Alternating Superman mistakes
What goes wrong most often when you do the Alternating Superman, and how to fix it.
Your hips rotate toward the side of the rising leg.
Keep both hips down and lift the leg only as far as your pelvis stays on the floor.
You raise the arm and leg on the same side.
Raise your right arm with your left leg, then switch, always on the diagonal.
You lift the leg by bending the knee.
Lift the straight leg from the glute, with your toes pointing at the floor.
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Frequently asked questions
What muscles does the Alternating Superman work?
The Alternating Superman works mainly the lower back. It also works the glutes.