Exercise guide
Alternating Superman
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Waist
The Alternating Superman is a foundational posterior chain exercise that improves spinal stability and coordination by targeting the lower back, glutes, and hamstrings through diagonal limb elevation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs straight and arms extended fully overhead.
- Position your forehead on the floor or keep your gaze directed straight down to maintain a neutral cervical spine.
- Engage your core by pulling your belly button slightly away from the floor to stabilize your pelvis.
How to do it
- Exhale as you simultaneously lift your right arm and left leg a few inches off the ground, keeping both limbs straight.
- Hold the top position for one second, focusing on squeezing the glute of the lifted leg and the muscles of the lower back.
- Inhale as you slowly lower both limbs back to the starting position with total control.
- Repeat the movement using your left arm and right leg, alternating sides for the remainder of the set.
Form checklist
- Keep your neck neutral by looking at the floor to avoid cervical strain.
- Focus on reaching your arm and leg toward opposite walls rather than just lifting them high.
- Keep your hips pinned to the floor; do not allow your pelvis to rotate as you lift.
- Ensure the movement is driven by the glutes and erectors, not by swinging the limbs with momentum.
Pro tips
- To maximize glute recruitment, ensure your thigh clears the floor while keeping the knee locked straight.
- Maintain a slight 'hollow body' sensation in the abdomen to protect the lumbar spine from excessive arching.
Make it harder
- Increase the isometric hold at the top of each rep to 3-5 seconds to build endurance.
- Hover all four limbs slightly off the ground between reps so the muscles never fully relax.
Frequently asked
- What muscles does the alternating superman work?
- The alternating superman primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the alternating superman?
- The alternating superman requires no equipment — just your body weight.
- Is the alternating superman good for beginners?
- Yes. The alternating superman is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Around The World SupermanIntermediate · erector spinae, glutes, hamstrings, and lats
- Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
- Back Extension On Exercise BallBeginner · erector spinae, glutes, and hamstrings
- Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius