How to Do Alternate Superman

Alternate Superman is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Alternate Superman

  1. 01Lie face down on the floor with your arms extended overhead and legs straight.
  2. 02Engage your glutes and core to keep your pelvis neutral against the floor.
  3. 03Simultaneously lift your right arm and left leg a few inches off the ground.
  4. 04Pause at the top while maintaining a neutral neck position.
  5. 05Lower back down with control and repeat on the opposite side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternate Superman

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Imagine reaching for opposite walls to create length rather than trying to lift as high as possible.

Same coaching engine used inside the A90 app

05 / FAQ

Alternate Superman questions

What muscles does Alternate Superman work?

Alternate Superman is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Alternate Superman correctly?

Lie face down on the floor with your arms extended overhead and legs straight. Engage your glutes and core to keep your pelvis neutral against the floor. Simultaneously lift your right arm and left leg a few inches off the ground. Pause at the top while maintaining a neutral neck position. Lower back down with control and repeat on the opposite side.

What is the A90 coach tip for Alternate Superman?

Imagine reaching for opposite walls to create length rather than trying to lift as high as possible.

Is Alternate Superman suitable for beginners?

Alternate Superman is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Alternate Superman?

No. Alternate Superman is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes alternate superman into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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