Partner Superman with alternating high-five

The partner Superman with alternating high-five is an exercise in which both partners perform isometric holds for reps, high-fiving each other in between. It targets the muscles of the posterior chain, including the muscles of the glutes, spinal erectors, and upper back. It can be performed as part of a dynamic warm-up, or as part of a core or back-focused workout or finisher.


  1. Strengthens the posterior chain, including glutes, spinal erectors, traps, and lats
  2. Builds core strength and stability

Partner Superman with alternating high-five Images


Partner Superman with alternating high-five Instructions

Partner Superman with alternating high-five muscle diagram
  1. Lie facedown on the floor about a 2 feet from your partner, shoulders and elbows bent about 90 degrees, feet about hip-width apart. Your bodies should mirror each other’s. This will be your starting position.
  2. Contracting your lower back, glutes, and hamstrings, simultaneously raise your feet and upper torso off the floor, crossing one hand over to tap your partner's hand.
  3. Lower back down to the starting position using control so all limbs touch the floor and repeat to the opposite side. Make sure to keep your head neutral so that it’s aligned with your torso throughout the set.