Alternating Superman Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Superman Alternate Lift
How to: Alternating Superman
- Lie face down on a flat surface with your arms stretched out in front of you.
- Simultaneously lift your right arm and your left leg off the ground, engaging your core as you do so.
- Hold for a moment before lowering back to the starting position.
- Switch and lift your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Common Mistakes
- Lifting too quickly, which can lead to injury.
- Arching the back too much instead of keeping it neutral.
- Holding breath during the movement instead of breathing steadily.
Modifications
- Perform the exercise with your arms at your sides instead of extended overhead for less strain.
- Reduce the range of motion by lifting only your arms or legs one at a time.
Tips
- Keep your core engaged throughout the movement.
- Avoid straining your neck by looking down toward the ground.
- Focus on controlled movements rather than speed.
Alternating Superman Alternatives
Tags
core
back
glutes
hamstrings
strength
body weight