Exercise guide
W To Y Superman
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Waist
The W to Y Superman is a comprehensive posterior chain exercise that builds lower back strength while specifically targeting the mid-traps and rear deltoids through dynamic shoulder stabilization.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs fully extended and toes pointed.
- Bend your elbows and pull them down toward your ribs, palms facing the floor, to form a 'W' shape with your arms.
- Tuck your chin slightly to keep your neck in a neutral position, gazing at the floor.
How to do it
- Exhale as you simultaneously lift your chest, arms, and thighs off the floor by squeezing your glutes and upper back.
- While keeping your limbs elevated, slowly reach your arms forward and outward at a 45-degree angle to form a 'Y' shape.
- Inhale as you pull your elbows back into the 'W' position, focusing on pinching your shoulder blades together.
- Lower your chest and legs back to the floor with control to complete one repetition.
Form checklist
- Keep your thumbs pointing toward the ceiling during the 'Y' phase to maximize shoulder external rotation.
- Squeeze your glutes and hamstrings throughout the lift to stabilize the pelvis and protect the lower back.
- Avoid looking up; keep your nose pointed toward the floor to prevent neck strain.
- Ensure your feet stay hip-width apart and your knees remain locked straight.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are pulling a heavy resistance band down during the transition from Y to W.
- Pause for one second at the peak of the 'W' squeeze to maximize recruitment of the rhomboids and middle trapezius.
Make it harder
- Hold the elevated position and perform three 'W to Y' arm reaches before lowering your body back to the floor.
- Hold a light weight (like a small water bottle or 1-2lb plate) in each hand to increase the demand on the deltoids.
Frequently asked
- What muscles does the w to y superman work?
- The w to y superman primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the w to y superman?
- The w to y superman requires no equipment — just your body weight.
- Is the w to y superman good for beginners?
- Yes. The w to y superman is a beginner-friendly movement and a strong foundation to build on.
Related exercises
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- Around The World SupermanIntermediate · erector spinae, glutes, hamstrings, and lats
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- Back Extension On Exercise BallBeginner · erector spinae, glutes, and hamstrings