Superman Alternating
Strengthens posterior chain
BackBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: Lower back |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Lie face down
- Step 2: Lift one arm and opposite leg
- Step 3: Squeeze lower back and glutes
- Step 4: Lower and switch sides
- Step 5: Repeat
Coaching tips
Benefits
Strengthens posterior chain
Common mistakes
Overarching neck
Make it harder
Lift opposite arm and leg together
Make it easier
Lift only arms or legs
Breathing
Exhale when lifting
Build a workout with this exercise
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Beginner · 3 sets × 12-20 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.