Alternating Superman
10 reps
Lift one arm and the opposite leg together, hold, then lower and swap.
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LOWER BACK
Alternating Superman
A floor-based back exercise that raises opposite arm and leg in turn rather than everything at once. Cycling sides keeps your spine constantly stabilizing, which trains the lower back, glutes and deep core while building balance and control. A low-impact way to shore up posture and posterior-chain endurance.
How to do it
- 1
Lie face down with your arms stretched overhead and legs straight behind you.
- 2
Squeeze your back and glutes to raise one arm and the opposite-side leg off the floor.
- 3
Pause briefly at the top, keeping tension through your back and glutes.
- 4
Lower the arm and leg back down slowly.
- 5
Switch to the other pair and continue alternating for the set.
- 6
Aim to feel the work in your lower back and glutes, not your neck.