Exercise guide
Superman W
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper legs
The Superman W is a comprehensive posterior chain exercise that combines spinal extension with scapular retraction to strengthen the lower back, glutes, and upper back muscles. It is highly effective for improving posture and shoulder stability by targeting the mid-trapezius and rhomboids in a functional, bodyweight movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie prone (face down) on a flat surface with your legs extended straight and feet hip-width apart.
- Extend your arms forward and slightly outward to form a 'Y' shape with your thumbs pointing toward the ceiling.
- Tuck your chin slightly to keep your neck in a neutral position, gazing at the floor throughout the movement.
How to do it
- Exhale as you simultaneously lift your chest, arms, and thighs off the floor by squeezing your glutes and engaging your erector spinae.
- While holding the lifted position, pull your elbows down and back toward your ribcage to form a 'W' shape with your arms.
- Squeeze your shoulder blades together forcefully at the peak of the movement for a one-second hold.
- Inhale as you slowly extend your arms back into the 'Y' position and lower your torso and legs back to the starting position.
Form checklist
- Keep your gaze directed at the floor to prevent hyperextension of the cervical spine.
- Ensure the movement comes from the mid-back and glutes rather than just cranking the neck up.
- Keep your legs straight and toes pointed to maintain full posterior chain tension.
- Focus on pulling the elbows back and down, not just lifting the hands.
Pro tips
- To maximize upper back engagement, imagine you are trying to tuck your shoulder blades into your back pockets as you form the 'W'.
- Keep your thumbs pointed toward the ceiling throughout the entire range of motion to optimize external rotation of the shoulders.
Make it harder
- Maintain the lifted 'Superman' position for the entire set, only moving the arms between the 'Y' and 'W' positions.
- Hold a light weight or small water bottle in each hand to increase the resistance on the deltoids and traps.
Frequently asked
- What muscles does the superman w work?
- The superman w primarily targets the erector spinae, glutes, and hamstrings, and also works the deltoids and obliques as secondary muscles.
- What equipment do you need for the superman w?
- The superman w requires no equipment — just your body weight.
- Is the superman w good for beginners?
- Yes. The superman w is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
- Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
- Barbell Hang SnatchAdvanced · adductors, calves, erector spinae, glutes, hamstrings, and quadriceps
- Barbell High PullIntermediate · deltoids, erector spinae, glutes, hamstrings, and trapezius