Alternating Superman
Execution Guide
- Lie face down on a mat with arms extended overhead and legs straight.
- Lift your right arm and left leg simultaneously off the floor.
- Hold for 1-2 seconds, squeezing your lower back and glutes.
- Lower back down and repeat with the opposite arm and leg.
- Continue alternating sides.
Range of Motion
Flat on the floor to opposite limbs elevated 4-6 inches.
Common Mistakes to Avoid
- ×Rotating the hips as you lift
- ×Hyperextending the neck
- ×Moving too quickly without controlled contraction
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Build lower back endurance with alternating limb lifts
Difficulty
Beginner
Burn (10m)
30-40
Equipment
Exercise Mat
Anatomy
Primary
Erector Spinae
Secondary
GlutesHamstringsRear Deltoids