The Alternating Superman exercise involves lying face down on the ground and lifting opposite arms and legs off the ground simultaneously, alternating sides with each repetition. This exercise targets the lower back, glutes, and hamstrings while also engaging the core muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens lower back muscles
- Improves posture
- Engages core muscles
- Increases stability and balance
- Can be done anywhere without equipment
Execution Protocol
- Start by lying face down on a mat or comfortable surface.
- Extend your arms straight out in front of you and your legs straight behind you.
- Simultaneously lift your right arm and left leg off the ground as high as you can, while keeping your torso and hips on the ground.
- Hold this position for a few seconds, then lower your arm and leg back down to the ground.
- Repeat the same movement with your left arm and right leg.
- Continue alternating between lifting your right arm and left leg, and your left arm and right leg, for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Abs
Secondary