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
Visualised Target Muscle Groups
Front
Back
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
Workout plans with Alternating Superman
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
core
back
glutes
hamstrings
strength
body weight
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