# Alternating Superman

A prone bodyweight back extension in which you lift one arm and the opposite leg together, then switch to the other pair. Trains the lower back and glutes, with the hamstrings and shoulders working to hold each lift.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/alternate-superman/video/male.mp4
- HTML: https://seto.fit/exercises/alternating-superman/

## Muscles worked

- Lower back: 8/10
- Glutes: 7/10
- Hamstrings: 5/10
- Upper back: 4/10
- Rear delts: 3/10

## How to do the Alternating Superman

1. Lie face down, legs straight, arms extended above you on the floor.
2. Lift one arm and the opposite leg a few inches.
3. Hold briefly, then lower them under control.
4. Switch to the other arm and leg, alternating each rep.

### Full technique — 6 steps

1. Lie face down with legs straight and arms extended overhead.
2. Set your head neutral with eyes down and keep your ribs lightly drawn in.
3. Squeeze your glutes and lift one arm and the opposite leg a few inches off the floor.
4. Reach long through your fingers and toes and hold the top briefly.
5. Lower that arm and leg back to the floor under control.
6. Lift the other arm and the opposite leg the same way, then continue alternating sides.

## Common mistakes

- Throwing limbs up with momentum
- Looking forward and overextending neck
- Letting knees bend during lift
- Lifting the same-side arm and leg
- Rolling the hips to lift the leg

## Form cues

- Lift from glutes first
- Keep eyes on floor
- Reach long, not high
- Opposite arm and leg

## How much to do

- **Strength**: 2–3 sets of 8–10 reps · rest 1 min · 4 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 2–3 sets of 10–15 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 4 reps in reserve · lower 1 s, pause 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Resistance bands**: [Resistance Band Superman](https://seto.fit/exercises/resistance-band-superman/), [Resistance Band Good Morning](https://seto.fit/exercises/band-good-morning/)
- **Dumbbells**: [Dumbbell Good Morning](https://seto.fit/exercises/good-morning-dumbbell/)
- **Barbell**: [Seated Good Morning](https://seto.fit/exercises/barbell-good-morning-seated/), [Conventional Deadlift](https://seto.fit/exercises/conventional-deadlift/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Alternating Superman — 10% of bodyweight**
- Harder: [Superman Around the World](https://seto.fit/exercises/superman-around-the-world/) — 20% of bodyweight
- Harder: [Good Morning](https://seto.fit/exercises/good-morning/) — Advanced

## Quick answers

### What muscles does the Alternating Superman work?

Primary: Lower back 8/10, Glutes 7/10. Also works: Hamstrings 5/10, Upper back 4/10, Rear delts 3/10.

### When should I do the Alternating Superman in a workout?

Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.

### How many sets and reps of the Alternating Superman?

Strength: 2–3 sets of 8–10 reps, rest 1 min, 4 reps in reserve. Muscle growth: 2–3 sets of 10–15 reps, rest 1 min, 3–4 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 4 reps in reserve.

### What can I do instead of the Alternating Superman?

Resistance bands: Resistance Band Superman, Resistance Band Good Morning. Dumbbells: Dumbbell Good Morning. Barbell: Seated Good Morning, Conventional Deadlift.

### What is a harder version of the Alternating Superman?

Superman Around the World (20% of bodyweight), Good Morning (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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