Alternating Superman Exercise

The Alternating Superman exercise is a great exercise to strengthen the lower back. This exercise is part of the Superhero workout. See also the Superman Exercise.

Equipment Required: none


  1. Lie face down with arms and legs out straight. Keep your neck in a neutral position.
  2. Slowly raise one arm and the opposite leg at the same time, until they are several inches off the floor.
  3. Pause and hold this position for several seconds.
  4. Slowly lower back to the starting position.

Key points to remember

Exercise Alternatives


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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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