Also known as: prone alternating raise, prone arm-leg raise, opposite arm leg raise, prone back extension, alternating back lift

What is Superman Raise?

The Superman Raise is a prone bodyweight exercise that alternately lifts the opposite arm and leg to strengthen the lower back, glutes, and hamstrings. It’s an easy-level movement suitable for beginners, emphasizing scapular control, core stability, and controlled hip extension to build posterior chain endurance.

How to Do Superman Raise

  1. Start prone: Lie face down with arms extended overhead, legs together and toes pointed; keep your neck neutral and forehead lightly on the mat.
  2. Align body: Engage your core, press the pubic bone gently toward the floor, and squeeze glutes to maintain a long, neutral spine before lifting.
  3. Raise opposite limbs: Simultaneously lift your right arm and left leg a few inches off the floor, keeping both straight and avoiding excessive lower-back arching.
  4. Reach and breathe: Lengthen through fingertips and toes, exhale as you lift, keep shoulders down, and maintain a neutral neck to prevent strain.
  5. Pause and lower: Hold the top for 1–2 seconds, then lower with control to the mat, keeping tension in the posterior chain to avoid snapping down.
  6. Alternate sides: Repeat on the opposite arm and leg with smooth, controlled reps and stop immediately if you feel sharp pain or excessive low-back discomfort.

Muscle Groups

Hamstring, Glutes, Back

Description

Take a prone position on the floor, arms extended over head, legs together and toes pointed behind you. Keeping your neck neutral, raise the opposite arm and leg off the floor, while keeping them straight. Try lengthen yourself, reaching your arm forward and your toes backward as you raise. Pause at the top, lower with control, and switch sides. Repeat for repetitions.
Movement Group: Back
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Superman Raise?

The Superman Raise strengthens lower back, glutes, and hamstrings, improves scapular control and posterior-chain endurance, and supports better posture. Regular practice can reduce low-back discomfort when combined with core-stability work.

What common mistakes should I avoid?

Common mistakes include lifting limbs too high, over-arching the lower back, holding the breath, and shrugging the shoulders. Use a controlled range, keep the neck neutral, and focus on core and glute activation to avoid strain.

How can I progress or modify this exercise?

Progress by increasing hold time, adding light ankle weights, or doing slower reps. Alternatives include bird dog, prone back extensions on a stability ball, and glute bridges. Regress with smaller lifts or single-limb holds for beginners.