Contralateral Superman
The Contralateral Superman primarily works the Erector Spinae, with secondary activation of the Biceps Femoris (Long Head), Gluteus Maximus, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Anterior Deltoid, Brachialis, Lateral Deltoid, Sternocleidomastoid. It is a none isolation exercise at intermediate difficulty.
The Contralateral Superman is an intermediate isolation exercise, following a extension movement pattern. It primarily targets the Erector Spinae, with secondary engagement of the Biceps Femoris (Long Head), Gluteus Maximus, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none isolation pull exercise targeting the Erector Spinae.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Extension |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae |
| Secondary | Biceps Femoris (Long Head), Gluteus Maximus, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Erector Spinae is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Femoris (Long Head), Gluteus Maximus, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Brachialis, Lateral Deltoid, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Erector Spinae (back)
Secondary Muscles
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Lateral Deltoid (shoulders)
- Stabilizer Muscle Sternocleidomastoid (neck)
How to Perform
Preparation
- Lie prone on mat with legs together and arms extended out on floor approximately parallel.
Execution
- Raise left arm and shoulder and right leg up off floor.
- Lower arm and shoulder and leg to floor.
- Repeat by raising and lowering right arm and shoulder and left leg.
- Repeat by alternating between opposite sides.
Comments
- Lift legs and arms deliberately with no jerking.
- Also see bilateral movement:Superman.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.