Alternating Superman

A posterior chain exercise performed face down where you alternately raise arms and legs. Develops lower back and glute strength.

Instructions

1. Lie face down on a mat with your arms extended in front of you and your legs extended behind you.
2. Keep your forehead resting on the mat to maintain neutral spine alignment.
3. Raise your right arm and left leg simultaneously, lifting them slightly off the mat.
4. Hold briefly while squeezing your lower back and glutes.
5. Lower your right arm and left leg back down to the starting position.
6. Raise your left arm and right leg simultaneously.
7. Hold briefly while squeezing your lower back and glutes.
8. Lower back to the starting position. One rep equals one lift on each side.
9. Continue alternating for all repetitions.

Tips

• Keep your head in a neutral position; do not lift your head off the mat.
• Raise your limbs only slightly off the ground; this is a controlled movement, not explosive.
• Focus on squeezing your glutes and lower back at the top of each lift.
• Move slowly and deliberately to maximize muscle engagement.
• This exercise helps strengthen the posterior chain and improve posture.
• Perform this on a padded surface to reduce discomfort.