The contralateral superman exercise is ideal for working the lower back (erector spinae muscle). This exercise also works the hamstrings, butt, and shoulders. Some experts maintain that traditional supermans overload the spine in a potentially unsafe manner. Thus, contralateral supermans are usually the recommended alternative. With this technique, there is a reduced load on the lumbar spine. The following are instructions for contralateral supermans:
Lie face down on an exercise mat with your arms fully extended. Slowly raise one arm and the opposing leg (e.g. LEFT ARM, RIGHT LEG). Return to the starting position and repeat the exercise on the opposite sides. Be sure to keep your head in line with your spine or facing down at all times.
Lie down face down on mat. Extend arms.
Raise one arm and opposing leg. Keep head down. Go slow.
Repeat exercise on opposite sides.