Kneeling Bent Over Alternating Supermans
Kneeling bent over alternating supermans
BackIntermediateStrengthSuperman
At a glance
| Muscles worked | Primary: Back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Superman |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Kneel and hinge forward
- Step 2: Lift opposite arm and leg
- Step 3: Squeeze back
- Step 4: Alternate sides
- Step 5: Repeat
Coaching tips
Benefits
Kneeling bent over alternating supermans
Common mistakes
Over-arching
Make it harder
Slower tempo
Make it easier
Prone version
Breathing
Exhale lifting
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Intermediate · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.