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Visual demonstration of the Alternate Superman exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Upper back Lower back Glutes
Secondary muscles
Shoulders Biceps
Equipment
Bodyweight
Exercise guide

Alternate Superman

4 steps Updated 29/08/2026

Alternate Superman is a bodyweight exercise targeting Back Muscles (erector spinae, latissimus dorsi), Glutes (gluteus maximus.

Step by step

How to perform it

  1. Lie face down on a mat with your arms extended straight in front of you and your legs extended straight back.
  2. Lift your right arm and left leg simultaneously off the floor, engaging your back muscles. Hold briefly.
  3. Lower your right arm and left leg back to the mat.
  4. Lift your left arm and right leg simultaneously off the floor, holding briefly before lowering them back to the mat. Continue alternating sides.
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Last updated: 29/08/2026

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Alternate Superman

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