Alternating Superman

BackLegsArmsDifficulty 2/5Prone

How to do it

Lie on your stomach with your arms reaching forward and your legs extended back.
Lift one arm and the opposite leg, lower them, and repeat on the other diagonal without rotating your hips.

The muscles along your back and your glutes lifting each diagonal, with your shoulders raising the arm.

Demonstration and technique cues from the Military Calisthenics app. Difficulty is the app's content rating.

Compare the technique and difficulty of each variation.

For men Difficulty 2/5

Back / Legs

For men Difficulty 1/5

Back / Arms / Legs

See the exercise order in a complete session.

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