Alternating Single Arm Single Leg Superman Lift Exercise

How To Do The Alternating Single Arm Single Leg Superman Lift Exercise Correctly

The Alternating Single Arm Single Leg Superman Lift Exercise is an excellent movement that primarily strengthens the lower back as well as the glutes and shoulders.

To get started:

1. Lie facedown on the floor with your arms extended over your head and your legs straight.
2. Squeeze your glutes, hamstrings, and core to raise and extend one arm and the opposite leg off the floor in a diagonal motion.
3. Keep your neck neutral and hold for up to 3 seconds, then lower both back to the floor.
4. Repeat the same movement, but this time do it with your other arm and leg and hold for up to 3 seconds, then lower both back to the floor.
5. That’s one rep.
6. Repeat the exercise by alternating sides.

Primary Muscles Worked

Superman Exercise Variations

• Superman Lift Exercise
• Swiss Ball Superman Single Leg Raise
• Superman Lift To Single Arm Single Leg Superman Exercise