Back · Bodyweight
Alternating Superman
How to do the alternating superman, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your arms extended overhead and legs straight. Lift your right arm and left leg off the floor at the same time, hold briefly, then lower and switch to the left arm and right leg. Keep the movement controlled and your neck neutral.
- 1Your lower back, glutes, and hamstrings engaging as the opposite arm and
- 2leg lift
- 3Your shoulder blade drawing back as the working arm reaches up and away
- 4A controlled lift and lower, with your core keeping your torso steady
Common mistakes
- Do not hyperextend your neck; keep your gaze down at the floor
- Do not lift so high that you crank your lower back; the range is small
- Do not hold your breath; breathe steadily as you alternate sides
Muscles worked
The alternating superman mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the alternating superman for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.