How to Do Alternating Superman

Alternating 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 Alternating Superman

  1. 01Lie face down on a mat with arms extended overhead and legs straight.
  2. 02Engage your core and squeeze your glutes to stabilize your pelvis.
  3. 03Lift your right arm and left leg simultaneously a few inches off the floor.
  4. 04Pause at the top for one second while maintaining a long neck.
  5. 05Lower back to the starting position with control.
  6. 06Repeat on the opposite side by lifting your left arm and right leg.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternating Superman

Primary Stabiliser Inactive

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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

Keep your gaze toward the floor to maintain a neutral cervical spine throughout the movement.

Same coaching engine used inside the A90 app

05 / FAQ

Alternating Superman questions

What muscles does Alternating Superman work?

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

How do you do Alternating Superman correctly?

Lie face down on a mat with arms extended overhead and legs straight. Engage your core and squeeze your glutes to stabilize your pelvis. Lift your right arm and left leg simultaneously a few inches off the floor. Pause at the top for one second while maintaining a long neck. Lower back to the starting position with control. Repeat on the opposite side by lifting your left arm and right leg.

What is the A90 coach tip for Alternating Superman?

Keep your gaze toward the floor to maintain a neutral cervical spine throughout the movement.

Is Alternating Superman suitable for beginners?

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

Do you need equipment for Alternating Superman?

No. Alternating 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 alternating superman into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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