How to do the Alternating Superman
- Lie face down, legs straight, arms extended above you on the floor.
- Lift one arm and the opposite leg a few inches.
- Hold briefly, then lower them under control.
- Switch to the other arm and leg, alternating each rep.
Full technique — 6 steps
- Lie face down with legs straight and arms extended overhead.
- Set your head neutral with eyes down and keep your ribs lightly drawn in.
- Squeeze your glutes and lift one arm and the opposite leg a few inches off the floor.
- Reach long through your fingers and toes and hold the top briefly.
- Lower that arm and leg back to the floor under control.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
- Resistance Band Superman Harder
- Resistance Band Good Morning Harder
Dumbbells
- Dumbbell Good Morning Harder
Barbell
- Seated Good Morning Harder
- Conventional Deadlift Harder
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
- Harder Superman Around the World
- Harder Good Morning
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).
