Ring Alternate Superman

Ring Alternate Superman

The Ring Alternate Superman is a challenging exercise that targets your core muscles, particularly your lower back and glutes. This exercise requires the use of gymnastics rings, which adds an element of instability to engage your stabilizer muscles as well. The Ring Alternate Superman is a dynamic movement that mimics the flying position of Superman, making it a fun and functional exercise. To perform the Ring Alternate Superman, you start by hanging the rings at a suitable height that allows you to properly extend your body. Begin by gripping the rings, keeping your arms fully extended and your body positioned horizontally. Engage your core and squeeze your glutes as you lift one leg and the opposite arm off the ground, driving them upwards as high as you can comfortably go. Hold this position for a moment, then return to the starting position and repeat on the other side. The Ring Alternate Superman primarily works your lower back muscles, which are crucial for maintaining a strong and stable core. Additionally, it engages your glutes, hamstrings, and shoulders, enhancing overall muscular strength and stability. This exercise also promotes balance and body coordination due to the unstable nature of the rings, making it a great option for athletes and individuals looking to challenge their fitness level. Incorporate the Ring Alternate Superman into your workout routine to strengthen your core, increase spine stability, and boost your overall athleticism. As with any exercise, start with proper form and gradually increase the intensity and repetitions as you become more comfortable and confident. Remember to listen to your body and adjust the exercise to your fitness level to avoid any unnecessary strain or injury.


  • Start by selecting a set of gymnastic rings and adjusting them to an appropriate height. Make sure the rings are secure and stable before starting the exercise.
  • Stand facing the rings with your arms straight down by your sides and palms facing inwards.
  • Hinge forward at the hips while maintaining a flat back and extend one leg back behind you. Simultaneously, lift the opposite arm straight out in front of you and brace your core.
  • Engage your glutes and lower back to lift the extended leg and arm as high as possible while keeping them in line with your torso. Focus on squeezing your buttocks at the top of the movement.
  • Pause briefly at the top of the movement, then slowly return the extended leg and arm back to the starting position.
  • Repeat the movement with the opposite leg and arm, ensuring you maintain proper form throughout.
  • Continue alternating sides for the desired number of repetitions or duration.
  • Remember to breathe steadily throughout the exercise and avoid any jerking or swinging motions.
  • If you experience any pain or discomfort, stop the exercise and consult with a qualified fitness professional.

Tips & Tricks

  • Incorporate core stabilization exercises, such as planks and dead bugs, to strengthen your abs and lower back muscles.
  • Focus on your breathing, exhaling as you extend your arms and legs and inhaling as you return to the starting position.
  • Use controlled movements throughout the exercise to engage the target muscles effectively.
  • Ensure proper body alignment by keeping your neck, spine, and pelvis in a neutral position throughout the movement.
  • Engage your glutes and hamstrings to enhance the posterior chain activation during the exercise.
  • Perform variations of the Ring Alternate Superman, such as adding tucks or holds, to increase the challenge and target different muscle groups.
  • Incorporate this exercise as part of a well-rounded workout routine that includes strength training, cardiovascular exercise, and flexibility training for optimal results.
  • Maintain a consistent workout schedule to improve overall strength and endurance.
  • Fuel your body with a balanced diet rich in lean proteins, wholesome carbohydrates, and healthy fats to support muscle development and recovery.
  • Stay hydrated throughout your workouts to maximize performance and aid in muscle recovery.


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