Alternating Superman

Lower Back, Glutes, Hamstrings, CoreBodyweight

An alternating limb lift performed lying face down to strengthen the back extenders and glutes. It builds posterior chain endurance and cross-body coordination.

How to do it

1Lie face down with your arms extended overhead and legs straight, hip-width apart.

2Brace your abs slightly and press your hips into the mat.

3Lift your right arm and left leg simultaneously a few inches off the floor.

4Pause at the top for one second, feeling your upper back and opposite glute engage.

5Lower back down smoothly and repeat with the left arm and right leg.

Common mistakes

Lifting too high by arching through the lower back instead of squeezing glutes and back muscles.

Rotating your hips toward the lifted leg, breaking pelvic alignment.

Cranking your neck up, straining the cervical spine.

Breathing

Inhale before the movement, and exhale as you lift opposite arm and leg.

Make it harder or easier

To regress, lift only one arm or one leg at a time.

To progress, hold each repetition at the top for three to four seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.