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Last updated February 2, 2026
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latslower backteres majortrapezius
Superman W
Lie on your stomach. Lift your chest and legs off the floor. Pull your elbows back to form a 'W' shape with your arms. Squeeze your entire posterior chain.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lower back
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie face down on a mat or flat surface with your arms extended in front of you and your legs straight.
- Keep your head in a neutral position, looking down at the mat.
- Step 2Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Ensure your hips and pelvis are pressed into the mat.
- Step 3Lift Your Arms and Legs
- Simultaneously lift your arms, chest, and legs off the ground.
- Keep your arms straight and your legs extended, forming a 'W' shape with your body.
- Step 4Hold the Position
- Hold the lifted position for a few seconds, focusing on squeezing your shoulder blades together.
- Keep your neck in a neutral position and avoid straining it.
- Step 5Lower Your Body
- Slowly lower your arms, chest, and legs back to the starting position.
- Control the movement to avoid any sudden drops.
- Step 6Repeat
- Perform the lift and hold for the desired number of repetitions.
- Maintain proper form throughout each repetition.
- Step 7Finish the Exercise
- After completing your reps, relax your body and rest on the mat.
- Take a moment to breathe and recover before moving on to your next exercise.