Alternating Superman

Lower back Upper backGlutes Isolation Bodyweight

Exercise info

Primary muscles	Lower back
Secondary muscles	Upper back · Glutes
Equipment	Bodyweight
Movement pattern	Isolation
Rep range	12–20 reps (one side at a time)

11 similar exercises

Representative exercise: Superman

Superman
Superman Hold
Lying Superman Soar
Superman Floor Touch
Hands Behind Double Superman Pulse
Locust Pose
Lying Swimmer
Weighted Bottle Superman
Dumbbell Superman
Lying Prone Trapezius Press Back Extension
Suspension Alternate Superman

Get the app More exercises

Related exercises

Around the World SupermanHarder Dumbbell SupermanHarder SupermanSimilar exercise 45° Hyperextension (Arms in Front of Chest)Similar exercise Dumbbell Jefferson CurlSimilar exercise

This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.