Alternating Superman

Strengthen your posterior chain and core with the Alternating Superman. This exercise improves spinal stability, glute activation, and shoulder mobility.

IntermediateHips Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Alternating Superman

Compound

Superman

Hips · Erector Spinae · Body weight

Intermediate

Compound

Twist Superman

Hips · Erector Spinae · Body weight

Intermediate

Description

A core workout where the person lies on their stomach and alternately raises one arm and the opposite leg, then switches.

Save Alternating Superman to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Alternating Superman

01
Setup
Lie prone on the floor with your body fully extended, arms stretched overhead, and legs straight behind you.
02
Setup
Keep your neck neutral by gazing at the floor and gently engage your core to brace your lumbar spine.
03
Simultaneously lift your right arm and left leg a few inches off the floor, feeling the contraction in your glutes and lower back.
04
Slowly lower your arm and leg back to the starting position with control.
05
Immediately switch sides, lifting your left arm and right leg, maintaining a stable torso throughout the movement.
06
Continue alternating sides smoothly for the desired duration or repetitions.

Tips

Focus on controlled, deliberate movements rather than trying to lift your limbs as high as possible; prioritize quality over maximum height.
Maintain steady breathing throughout the exercise, exhaling as you lift and inhaling as you lower your limbs.
Keep your abdominal muscles gently engaged to support your lower back and prevent excessive arching of the spine.
Ensure your head and neck remain in a neutral alignment with your spine; avoid craning your neck to look forward.

Common mistakes

Lifting the head too high: Keep your gaze fixed on the floor to maintain a neutral neck and spinal alignment.
Arching the lower back excessively: Actively engage your core and glutes to stabilize your pelvis and prevent hyperextension.
Rushing the movement: Perform each lift and lower slowly and with control to maximize muscle engagement and minimize momentum.

In the Ellim app, Alternating Superman unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train alternating superman?

Get Ellim — Free

Questions

Is Alternating Superman good for beginners?

Alternating Superman is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Alternating Superman?

You need Body weight to perform Alternating Superman. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Alternating Superman?

Focus on controlled, deliberate movements rather than trying to lift your limbs as high as possible; prioritize quality over maximum height. Maintain steady breathing throughout the exercise, exhaling as you lift and inhaling as you lower your limbs. Keep your abdominal muscles gently engaged to support your lower back and prevent excessive arching of the spine. Ensure your head and neck remain in a neutral alignment with your spine; avoid craning your neck to look forward.

What are common mistakes when doing Alternating Superman?

Lifting the head too high: Keep your gaze fixed on the floor to maintain a neutral neck and spinal alignment. Arching the lower back excessively: Actively engage your core and glutes to stabilize your pelvis and prevent hyperextension. Rushing the movement: Perform each lift and lower slowly and with control to maximize muscle engagement and minimize momentum.