Alternating Superman: How-to, Tips & More
The Alternating Superman is a beginner isolation exercise for your lower back. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the lower back, it also works your glutes and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lower back
Primary
Glutes
Secondary
Upper back
Secondary
How to do the Alternating Superman
- Lie face down with your arms stretched out in front and legs straight.
- Lift your right arm and left leg a few inches off the floor.
- Hold for a second, then lower.
- Repeat with the left arm and right leg.
Alternating Superman tips
- Lift with your back and glutes, not by cranking your neck.
Sets and reps
Most lifters do well with 8 to 16 reps per set, and 8 to 16 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Alternating Superman alternatives
Frequently asked questions
What muscles does the Alternating Superman work?
The Alternating Superman mainly works your lower back, with help from your glutes and upper back.
How many sets and reps should I do?
A good starting point is 8 to 16 reps per set, and many lifters get the best results between 8 to 16 reps. Use a weight that leaves one or two reps in reserve.
Is the Alternating Superman good for beginners?
Yes. The Alternating Superman is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Alternating Superman?
You need bodyweight.
Add Alternating Superman to your program
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