Alternating Superman
Gym Exercise Card
Equipment
The Alternating Superman exercise engages the back and hamstrings, promoting improved posture and core stability. It targets the lower back muscles by alternating arm and leg raises while lying face down, focusing on controlled movement and balance.
How to do it
- Lie face down with arms extended overhead and legs straight.
- Lift your right arm and left leg simultaneously, keeping them extended.
- Pause briefly at the top, then lower to the starting position.
- Repeat with the left arm and right leg, alternating sides.
- Maintain a steady, controlled pace throughout the movement.
Muscles worked
Primary Erector Spinae Gluteus Maximus
Secondary Deltoid Anterior Hamstrings Trapezius Lower Fibers
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