Library / Erector Spinae
Alternating Superman
Bodyweight · Isolation · Isolation
Erector Spinae Joint friendly
Default prescription & biomechanics
- Primary muscles
- Erector Spinae
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Lie face down on the floor with arms extended forward
- Engage your core and glutes
- Simultaneously lift one arm and the opposite leg a few inches off the floor
- Hold briefly at the top of the movement
Joint & safety considerations
No specific joint contraindications are flagged for Alternating Superman. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Lever Back Extension | Machine swap | Machine |
| 45 Degrees Back Extension Scapular Adduction | Same movement pattern | Bodyweight |
| Back Extension on Exercise Ball | Same movement pattern | Bodyweight |
| Superman | Same movement pattern | Bodyweight |
| Superman W to Y | Same movement pattern | Bodyweight |
| Weighted Hyperextension | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.