How to Do an Alternating Superman

  1. Lie face down on the floor with your arms extended in front of you and legs straight.
  2. Simultaneously lift your right arm and left leg off the ground, keeping them straight.
  3. Hold for a moment, then lower them back down.
  4. Repeat the movement with your left arm and right leg.

Muscles Affected


Primary muscles: Lower back (erector spinae), glutes

Secondary muscles:Shoulders, hamstrings

Equipment: None

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your neck neutral and avoid looking up. Exhale as you lift your limbs. Inhale as you lower them back down.


Sets And Reps

Do 2–3 sets of 8–12 reps per side.

Benefits of Alternating Superman

  1. Strengthens the lower back and improves spinal stability.
  2. Enhances core endurance and posture.