alternating superman
alternating superman is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie face down on a mat with your arms extended straight overhead and your legs straight behind you. Keep your neck in a neutral position, looking down.
Step 2
Engage your core and simultaneously lift your left arm and right leg off the floor, raising your upper chest and right thigh slightly while contracting your lower back and glutes.
Step 3
Pause briefly at the top of the movement, then slowly lower your left arm and right leg back to the starting position under control.
Step 4
Repeat the movement on the opposite side by lifting your right arm and left leg. Continue alternating sides smoothly, avoiding any jerky or momentum-driven movements.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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