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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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