Twist Superman

Muscles worked

Setup

1. Lie face down on a flat surface with your legs straight and arms extended fully overhead.
2. Position your forehead on the mat to maintain a neutral neck and spine.
3. Place your feet hip-width apart and your hands shoulder-width apart.
4. Engage your core by pulling your navel slightly away from the floor.

How to do it

1. Simultaneously lift your chest, your right arm, and your left leg off the floor while rotating your upper torso toward the right.
2. Exhale during the lift, reaching your right hand toward the ceiling while keeping your left hip pressed firmly into the mat.
3. Inhale as you slowly lower back to the starting position with a controlled 2-second tempo.
4. Repeat the movement on the opposite side, lifting your left arm and right leg while rotating to the left.

Form checklist

• Keep your gaze directed toward the floor to avoid straining the neck.
• Ensure the rotation comes from the mid-back (thoracic spine) rather than just the shoulder.
• Keep your legs straight and squeeze the glutes to initiate the leg lift.
• Maintain a slow, rhythmic pace to prevent using momentum.

Pro tips

• Focus on 'reaching long' through your fingertips and toes to maximize spinal decompression during the lift.
• Pause for one second at the peak of the rotation to maximize the mind-muscle connection with the obliques and erector spinae.

Make it harder

• Hold a light weight or a small medicine ball in each hand to increase the rotational load.
• Perform the movement with a 5-second isometric hold at the top of each repetition.

Frequently asked

What muscles does the twist superman work?

The twist superman primarily targets the erector spinae, glutes, hamstrings, and obliques, and also works the abs as secondary muscles.

What equipment do you need for the twist superman?

The twist superman requires no equipment — just your body weight.

Is the twist superman good for beginners?

The twist superman is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Kettlebell One Arm Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, obliques, and quadriceps
• Worlds Greatest StretchIntermediate · erector spinae, glutes, hamstrings, hip flexors, obliques, and quadriceps
• 45 Degree Twisting HyperextensionIntermediate · erector spinae, glutes, and hamstrings
• Alternating SupermanBeginner · erector spinae, glutes, and hamstrings