Back · Bodyweight
Superman W
How to do the superman w, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Lie face-down with your legs extended and your arms bent in a W, elbows tucked near your sides. Lift your chest, arms, and legs off the floor at the same time, squeezing your shoulder blades together. Hold briefly, then lower back down with control.
- 1Feel your lower back, glutes, and hamstrings engage as you lift
- 2Squeeze your shoulder blades together to drive the W up off the floor
- 3Hold at the top to feel tension across your whole back side
Common mistakes
- Avoid hyperextending your neck; keep your gaze down
- Don't shrug your shoulders toward your ears as you lift the arms
- Avoid holding your breath; breathe steadily through the hold
Muscles worked
The superman w mainly works the lower back, with the mid traps, glutes, hamstrings, lower traps, and rear delts assisting.
- Lower BackPrimary
- Mid TrapsSupport
- GlutesSupport
- HamstringsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the superman w for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.