---
title: "Alternate Superman"
description: "Lie face down on a mat with your arms extended straight in front of you and your legs extended straight back."
locale: en
slug: alternate-superman
url: "https://hi.fitness/exercises/alternate-superman"
primaryMuscle: "Lats"
secondaryMuscles: ["Front delts","Glutes","Hamstrings","Lower Back"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/a352a145-alternate-superman.mp4"
updatedAt: 2026-07-30T23:30:13+00:00
---
# Alternate Superman

Lie face down on a mat with your arms extended straight in front of you and your legs extended straight back.

## How to do it

1. Lie face down on a mat with your arms extended straight in front of you and your legs extended straight back.
2. Lift your right arm and left leg simultaneously off the floor, engaging your back muscles. Hold briefly.
3. Lower your right arm and left leg back to the mat.
4. Lift your left arm and right leg simultaneously off the floor, holding briefly before lowering them back to the mat. Continue alternating sides.

## Form tips

- Keep your core engaged throughout the exercise to maintain stability and prevent your lower back from arching excessively.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
- Focus on lifting your arm and leg to the same height to maintain balance and symmetry.

## Similar exercises

- [Pull Up Normal Grip](https://hi.fitness/exercises/pull-up-normal-grip) - Lats · Pull-up bar
- [Pull Up Wide Grip](https://hi.fitness/exercises/pull-up-wide-grip) - Lats · Pull-up bar
- [Chin Up](https://hi.fitness/exercises/chin-up) - Lats · Pull-up bar
- [Chin Up Reverse Normal Grip](https://hi.fitness/exercises/chin-up-reverse-normal-grip) - Lats · Pull-up bar
- [Band Assisted Chin Up (From Knee)](https://hi.fitness/exercises/band-assisted-chin-up-from-knee) - Lats · Resistance band
- [Close-reverse Grip Chin-up](https://hi.fitness/exercises/close-reverse-grip-chin-up) - Lats · Pull-up bar
- [Chin Ups (Narrow Parallel Grip)](https://hi.fitness/exercises/chin-ups-narrow-parallel-grip) - Lats · Pull-up bar
- [Chin Up Reverse Wide Grip](https://hi.fitness/exercises/chin-up-reverse-wide-grip) - Lats · Pull-up bar